Tuesday

Warm Up:
8 minute AMRAP:
5 Toe Touch Squats
100m Run
:20 FLR

Strength/Skill:
Front Squat @42x1
3-5 x 4
Rest 2:00

WOD:
4 Rounds for Time:
400m Run
30 Wallballs
20 Med Ball Sit-ups 

Monday

Warm Up:
3 Rounds:
250m Row
10 light KBS
10 Kipping Swings

Strength/Skill:
Strict HSPU
Max Unbroken x 5
Rest 2:00

WOD:
3 Rounds for Time:
500m Row
21 KBS (24)
12 CTB Pull-up 

Open Gym

Uptown 10:15-12:00 pm

Midcity 8:30 am-10am

Congratulations to our weightlifters he completed in Louisiana state championship. We have a couple state champions in the house! We had quite a few PR's

Saturday

Warm Up:
Coach's Choice

Partner WOD:
Shared workload of:
100 cal Row (switch every 20)
80 Alternating DB Snatch (50/35)
60 Toes to Bar
40 DB Hang Power Cleans
20 Bar Muscle Ups

Friday

Warm Up:
3 Rounds:
10 Abmat Sit-ups
:30 Double Under Practice
10 Medball Bear Hug Squats

Strength/Skill:
A1. Hollow Body Hold
:30 x 5
Rest :30
A2. Arch Body Hold
:30 x 5
Rest :30

WOD:
20 minute AMRAP:
60 Double Unders
400m Run
20 Wallballs

Thursday

Warm Up:
2 Rounds:
200m Run
:20 HS Hold
:20 Hang from Bar
10 Push-ups
10 Ring Rows

Strength/Skill:
Wide Grip Pull-up
2-3 x 5
Rest 2:00

WOD:
8 minute AMRAP:
8 CTB Pull-ups
8 Shoulder to Overhead (115/75)

Wednesday

Warm Up:
:30 Row @ easy pace
:30 Row @ mod pace
:30 Row @ easy pace
:30 Row @ hard pace
x 2
Rest 2:00 after first round

WOD:
10 Heavy KBS
10 Burpees
200m Row
​Rest 6:00 x 4 

​Tuesday

Warm Up:
8 min AMRAP:
5 Single Arm DB OH Walking Lunge
:20 Hollow Body Hold
:20 Side Plank/side

Strength/Skill:
Single KB Front Squat
6-8/arm x 3
Rest :90 between arms

WOD:
12 min AMRAP:
12 Alternating Front Rack Reverse Lunge (95/65)
12 Abmat Sit-ups

Monday

Warm Up:
3 Rounds:
5 Yoga Push-ups
10 Good Mornings
200m Run

Strength/Skill:
Split Jerk
2,2,2,1,1
Rest 2:00

WOD:
"Diane"

Open Gym

Midcity 10-12

We had some water in midcity from the storms, so Jeff will have to head there to clean up. No open gym uptown on Sunday