Tuesday

Warm up:
6 min AMRAP
Duck hop 1 length
Side shuffle 2 Lengths
Butt Kick 1 Length
Marching soldier 1 Length

Mobility

Strength/Skill:
Front squat (2 sec decent, 2 sec pause at bottom, explode up)
5 sets of 5 (with 2 of these as warm ups)
Goal is to keep chest vertical and work on technique.
Can add weight each set.

WOD:
4 Rounds for time
20 Wallballs (20/14#)
20 Toes-to-bar
(Scale 25 abmat situps)
(17 min cap)

Mondays: Strict Pullups/Plank Holds
No barbell Mondays.

Tuesday: Front Squat

Wednesday: Power Clean+Squat Clean

Thursday: Deadlift/L-sits

Friday: Limited Goat
a)Make up skill/strength from week
b) Overhead squats
c) Moblity
d) Inversions

Happy Birthday, Coach Brandon! (March 30th)

Monday

Warm up:
6 min amrap
Bear Crawl
Burpee Broad Jump
10 Overhead Squats (pvc/bar)

Skill:
10 min EMOM
EVEN: 30-45 Sec Plank Hold
ODD: Strict Pullups
Beg: 1-3 with light band
Int: 3-7
Adv:7-10


WOD:
4 Rounds
400m run
20 burpees

(20 min cap)

Open gym schedule

Uptown: 9 am to 10:30 am & tbd later in day

Midcity: 10am to 1 pm

Uptown 9 and 10 am group class
Midcity 10 am group class 11 am open heats 14.5
Downtown 9:15 am Kids class 10 am Group class

Group Class:

Warm Up
2 rounds: Row 250m
10 lunging pass thrus
10 strict press 45/33
:30 samson stretch per side

Mobility: front rack, shoulders, hips

In teams of 3, for time: 

400m run
100 power cleans 95/65
75 back squats 95/65
50 box jumps
25 overhead squats 95/65
400m run (Everyone runs together, and split the reps of everything evenly. If teams of 3, one of the people resting must be holding a plate. If teams of 2, disregard the plate and use slightly less reps)

Friday



Warm Up

6 min AMRAP:

1 min jump rope

10 Wall Squats

Run 100m



Mobility

Front rack, T-spine, hips, ankles, hamstrings (floss)



Specific 14.5 warm up



Amrap 14.5 in 15:00 or finish

21 thrusters 95/65

21 bar facing burpees

18, 18, 15, 15, 12, 12 ... Down to 3 of each.

Thursday

Warm up:
6 min AMRAP
2 Length Side Lunges
10 Toe-Touch Squats
10 Paused Goblet Squats

Mobility

Strength/Skill:
Tempo Overhead Squat (2 sec down, 2 sec pause at bottom, 2 sec up) from the Rack
3 sets of 5, adding weight from last week

WOD:
Find 5RM Front Squat from the rack
Cashout - 100 Weighted Sit-ups not for time

Wednesday

Warm up:
6 min AMRAP
Row 250
1 Length Lunging Pass Thrus

Mobility

Strength/Skill:
15 minutes to Find 1 Rep Max Power Clean

WOD:
Spend 10 min working on Turkish Get-up Techique, then
15 min to accumulate 30 total reps (15/side)
Cash out - Tabata Burpees (8 x: 20 sec work, 10 sec rest. Score is lowest interval)

Tuesday

Warm up:
6 min AMRAP
Run 100m
10 Scap Pull-ups
10 Roll-ups


Mobility


Strength/Skill:
Retest Pullups
Max UB Strict Pull-ups OR smallest band you can get 5 UB pull-ups with


WOD:
4 min AMRAP
10 Burpees
5 Box Jumps (24/20")
30 DU/Single

Rest 4 min, then repeat

Check out the CF NOLA Leaderboard after week 4, looks like Leigh and Ben R are in the lead for top non-coach performances

Monday

Warm up:
6 min AMRAP
2 lengths side shuffle
2 length Carioca
1 Length Duck Walk
2 Lengths Power Skips

Mobility

Pushups
Retest Max


WOD:
3 Rounds
3 rounds
500m Row
30 KB swings
30 air squats
500m Run
22 min cap