Friday

Warm Up

4x50m Strides w/ 2 pushups 
Start slow and increase speed each interval.

5 min MOB

Goat: 10 minutes
choose a skill or strength you can do 1 to 3 reps on the minute for 10 minutes.

WOD:
"Nicole"
20 minute AMRAP
400m Run
max reps pullups

Post total number of Pullups. These can be strict or kipping. Set ends when you come off bar.

Thursday

Warm Up:
2 rounds
Jog 50m
skip back
Sprint 50m
Skip Backwards back

5 min MOB

Clean Drills

WOD: 12 min
on the minute for 12 minutes, do 1 power clean then 1 squat clean. Use same weight for entire set. Try 75-80 percent of 1 rep max squat clean.

Rest 2 mins
800m TT (run)

Wednesday

Warm Up
3 min Double under flights
duck walk, 10 sots press
15 straight leg good mornings pvc/bar

5 min MOB

Strength: Front Squat
15 mins to establish a 1 rep Max

WOD:
21-15-9
box jumps 24"/20"
Russian KB 1.5/1 pood
pushups

Tuesday

Run Club 630PM, Jefferson Playground. Bring a watch and sign up on mindbody.
Learn proper technique with running drills and interval training. Improve endurance and wod times.

Warm Up:
500m Row
5 wall climbs

Strength: Pullups/Dips
Test: Do one max set of Strict pullups 
rest 2 minutes
Test: Do one max set of Strict Dips or Pushups

Clean drills w/Bar
2x5 Back Squat and press
2x5 Front squats
1x3  shrug on toes w/drop
2x3 position clean/ add weight on second set

WOD:
Row 500m TT
Rest 2 mins

Then 3 rounds
10 power cleans 135/85lb 
12 ring dips

Monday: Happy Memorial Day!
Class times 530am, 630am, 730am, noon, 430pm, 530pm
All other classes are canceled. Please check the schedule and sign up on mindbody. If you don't sign up, there may not be a coach there.

Warm Up
15 kettlebell swings
1 length centipede w/pushup
Arm Circle cycle

5 min MOB

Strength:
15 minutes to establish a 1 rep Max Push Press

Skill: Snatch
Burgener Warm up/Bar

WOD: "Randy"
75 Power Snatch 75lb/55lb

In honor of Randy Simmons, 51, a 27 year
LAPD veteran and SWAT team member
who was killed February 6 in the line of
duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Open Gym at CF NOLA 10 am to 11:30 am
Open gym at CF NOLA 504 2 pm to 4 pm

Saturday Team WOD

Warm Up
Leg Swing Cycle
Run 400m/Row 500m
1-length Lunging Pass Thrus
1-length Duck Walk
1-length Bear Crawl
1-length Crab Walk
10 Jump Squats
10 Burpee Push-Ups

Mobility
10 Wall Squats
One Minute Couch Stretch per side
One Minute Front Rack Stretch per side
10 Wall Squats

Workout: Team Almost Air Force WOD
In teams of 2, for time, one barbell per team, one person will always hold a 45/25 plate:
Run 4oom
30 Thrusters 95/65
30 Hang Squat Cleans 95/65
30 Push Jerks 95/65
30 Overhead Squats 95/65
30 Front Squats 95/65
Run 400m
** Every time the plate hits the floor, each teammate must complete 4 burpees.
** Once you begin the thrusters until you finish the front squats, every time the barbell hits the floor, each teammate must complete 4 burpees.
** One teammate can do at most 20 reps of any movement.

Friday

Warm Up:
3 rounds
Row 3 quick pulls, 10 long pulls
5 Burpees

5 Min MOB

GOAT: 15 mins

WOD:
21-15-9
Push Press
Ring Dips (sub pushups)

We are pleased to announce that we will be selling Stronger Faster Healthier brand Pure Whey Protein, Recovery Blend Protein, and Fish Oil.   While we generally recommend that you choose and eat real foods, we realize that many of you will be supplementing with protein shakes as meal replacements and for post workout nutrition.  So we will be providing you with a top of the line protein as a supplement option.  Stronger Faster Healthier protein is derived from grass fed, free range animals and it contains no antibiotics, no hormones, no soy, no gluten and no added carbohydrate.  

Stronger Faster Healthier Super Omega-3 Oil   delivers over 5400 mg of EPA and DHA in two teaspoons.  This means that you can take LESS oil and get MORE benefit!  If you have questions about supplements or fish oil, be sure to ask some of the coaches, we all have different experience and advice for what has worked for us!  Here is a post about some of the ins and outs of fish oil if you are curious.

We have a small stock of these supplements for purchase.

Pure Whey, Chocolate or Vanilla $34.99
Recovery, Chocolate or Vanilla $59.99
Super Omega-3 Fish Oil 10 oz $49.99

Looking for something to do this weekend?  Rachel K is part of a group that is organizing a Sunday Runday.

Details are in the link but show up and go for a 5 or 10k with a group and have some fun!


Thursday

Warm Up:
5 minutes
American KB swing
30 sec on
30 sec off

5 Min MOB

Clean Drills

Strength: Power Cleans
2-2-2-2
70%, 75%, 80%, 85%
Rest 90 secs

WOD: 4 rounds  
8 russian kb swings 1.5/1 pood
12 KTE (sub rollovers)
25 Wall Balls 20/16lb

Wednesday

Warm Up
Run 400
Test: 10 wall Squats

MOB: 5 min
Couch Stretch
Birth Wall
Re-Test: 10 Wall Squats

Strength: Front Squats
2x5, 1x5+

WOD: 3x1 minute rounds (14 minutes)

Box Jump 20"
Burpees
double unders
Deadlift 135/95lb
Rest 1 min

Add total Reps