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Saturday Food for Thought: Ice Breaker Saturday What are some ways of "going green" in New Orleans? Warm Up: 400m Run + 10 Leg Swings 5/5 Scap Pull-up/Kipping Swings 10 Touch Squats 10 Cat/Cows Strength/Skill: In 10 minutes build to a 1 RM BB Thruster from the ground WOD: 3 Rounds for Time: 200m Run 20 Knees to Elbows 200m Run 20 Dumbbell Thursters (40/25) 20 min Cap Cool Down: 1:00 BB or light KB Overhead Hold + 1:00 Hang  Friday Food for Thought: Eye on the Prize Friday “The Earth is what we all have in common.” —Wendell Berry Warm Up: 6 Rounds of Tabata Jump Rope + Burpee Complex 6666 + 10 BB Good Mornings Strength/Skill: Pendelay Row 6-8 x 5 WOD: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees 10 min Cap Cool Down: 2:00 PNF Prayer  Thursday Food for Thought: This or That Thursday What is one way that you try to reduce, reuse, or recycle? Warm Up: 3:00 Row + 10 Pass Throughs 10 Reverse Lunge with Diagonal Stretch 10 Steps Walking Groiner with Sky Reach Strength/Skill: Squat Snatch 2 Reps every :90 x 10 (same load across-technique driven) Cap 135/95 WOD: 100' OH Walking Lunge (single) 50 Alternating Dumbbell Snatches 100' OH Walking Lunge 50 Dumbbell Hang Clean and Jerk (switch every 5) 100' OH Walking Lunge Cool Down: 2:00 Wrist Flexion and Extension  Wednesday Food for Thought: Wellness Wednesday There are many ways to reduce your impact on the earth including using reusable bags and bottles, using low consumption technology, planting plants/trees, and biking or walking more. Warm Up: 6 Rounds of Tabata Jump Rope + 10 Toe Touch Squats 10 Hip Switches + McGill Big 3 WOD: Back Squat 5-5-3-3-1-1-1-1 Cool Down: Band Assisted Thoracic Rotation 5/side x 3  Tuesday Food for Thought: Talk about It Tuesday What's the most compelling or useful tip you have heard about living more sustainably? Warm Up: 400m Run + 10 Band Resisted Scap Push-ups 10 Scap Pull-ups 10 Sit-ups Strength/Skill: Dumbbell Bench or Floor Press 8-10 x 3 WOD: 6 Rounds for Time: 8 Strict Pull-ups 12 Push-ups 16 Med Ball Sit-ups Cool Down: 3 x 5 Side Lying Windmills/side  Monday Food for Thought: Motivation Monday The mission of Earth Day is to promote awareness about environmental concerns, and also to create a more holistic environment for all of us living on this planet. Warm Up: 3:00 Row + 10 Banded Good Mornings 10 Banded Side Steps 10 Yoga Push-ups Strength/Skill: 15 min to Build to a Max Power Clean and Push Jerk WOD: 24 cal Row 21 Power Clean and Push Jerk (95/65) 18 cal Row 15 Power Clean and Push Jerk 12 cal Row 9 Power Clean and Push Jerk *14 min Cap Cool Down: Accumulate :90 in Wall Facing HS Sunday Mobility Saddle Stretch
Saturday Food for Thought: Ice Breaker Saturday Do you have any plans to catch sunlight this weekend? Warm Up: 400m Run + 10 Scap Pull-ups 10 Leg Swings Ido Portal Scap Routine : https://www.youtube.com/watch?v=y4Wo095zPnc Strengthj/Skill: Alternating EMOM x 10: 1: 4-6 Kipping Drills on Bar/Muscle Up Progressions 2: :45 Running Drills/Mobility of Choice WOD: 400m Run 18 Bar Muscle Ups 400m Run 15 Bar Muscle Ups 400m Run 12 Bar Muscle Ups :30 Plank penalty for breaking MU set *20 min Cap Cool Down: 1:00 BB or Light KB OH Hold + 1:00 Hang  Friday Food for Thought: Eye on the Prize Friday From mood boosting to recovery, sunshine has lots of health benefits, but don't forget to wear sunscreen, a hat, and UV protecting clothing to avoid sun damage! Warm Up: 3:00 Row Pick Drills + 5/5 Wall Squats 10 Behind the Neck Elbow Rotations 10 Hip Switches Strength/Skill: Front Squat 10-10-10 @ 60% of 1 RM WOD: Row 500m Rest :90 Row 500m For Best Total Time Cool Down: 2:00 PNF Prayer  Thursday Food for Thought: This or That Thursday Do you prefer Audubon Park, City park, or another spot? Warm Up: 6 Inchworms 6 Burpee Mountain Climbers 6 Burpees 6 Burpee Tuck Jumps + 10 Narrowing Stance Squats 10 Banded Good Mornings 10 Banded Side Steps Strength/Skill: Power Clean + Box Jump (2+3) x 5 (build) 4 Rounds for Time: 28 Pistols 14 Power Cleans (115/80) Cool Down: 2:00 Wrist Flexion and Extension  Wednesday Food for Thought: Wellness Wednesday Getting anywhere from 5-15 minutes of sunlight has been shown to promote Vitamin D production. The Vitamin D made thanks to the sun plays a big role in bone health and recovery. Warm Up: 3:00 Row + 10 Band Assist Thoracic Spine Rotations 10 Cat/Cows :10 Farmers Carry Hold :10 Front Rack Hold :10 OH Hold :30 Wrist Flexion and Extension Strength/Skill: 12 minute AMRAP for Quality: Durante Core Routine WOD: 800m Farmer's Carry 400m Front Rack Carry 200m Overhead Carry (50/35) 2 Dumbbells or Kettlebells *20 min Cap Cool Down: Band Assisted Thoracic Rotation 5/side x 3  |
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