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Friday Warm Up: 3 Rounds: 100m Run 10 Jump Squats 10 PVC Pass 10 Leg Swings Strength/Skill: Thruster Build to 3 RM WOD: 15-12-9-12-15 Thruster (95/65) Bar Facing Burpee *13 min Cap  Saturday Warm Up: Coach's Choice WOD: Partner 17.4 (kind of) 2 Rounds: 55 Deadlifts (225/155) 55 Wall Balls 55 cal Row 55 HSPU 1 works, 1 rests  HAPPY HALLOWEEN! Thursday Warm Up: 6 mim AMRAP: :30 DU 5 Scap Pull-ups 5 Kip Swings 10 Banded pass Throughs Stength/Skill: 8x8 with :30 Rest (longer rest between movements): DB Curls Banded Pull Aparts Bent Over DB Flies WOD: 10 min AMRAP: 50 DU 15 Pull-ups 20 Sit-ups  Wednesday Warm Up: 7 min: 12 cal Row 7 Inch Worms 7 Press-ups 7 Box Jumps Strength/Skill: Deadlift 3-3-3-3-3 (heavy but not max) WOD: 21-15-9 Deadlift (275/185) Box Jumps (30/24) *10 min Cap
Tuesday Warm Up: 800m Run Strength/Skill: 5 min of Foam Rolling WOD: 6 Rounds: 200m Run 300/250m Row 2 min Rest  Hey Everyone,
We are sorry that we have to cancel the midcity classes on Tuesday and Wednesday. The workers are still not finished repairing the building and we don't have any completed restrooms or electrical at this point. You can still sign up for classes either downtown or uptown, and Brandon will be teaching an added NOON class on Tuesday and Wednesday, UPTOWN (8422 Burthe St.) We will keep you updated with the progress. Mindbody is updated with the correct schedule at this point... Sorry for the inconvenience! All classes at the Mid City location (3610 Toulouse St.) are canceled on Monday, October 28th. We will keep you updated on the new gym opening and Mind Body will have the current schedule. Thank you!
Monday Warm Up: 6 min: 100m Run 7 Kip Swings 10 DB Snatch :15 HS Hold Strength/Skill: 12 min HS Walk Practice WOD: 18 min AMRAP: 10 DB Snatch 10 TB 40ft HS Walk 20, 20, 40ft... *Keep adding 10  Saturday Warm Up: Coach's Choice Partner WOD: 20 min AMRAP (alternating rounds): 7 Thrusters (95) 7 Pull-ups 7 Burpees  We will begin moving the Mid City location on Friday...we would love any help on Friday, Saturday and Sunday! Friday Warm Up: 2 Rounds: 2 min Row 20 Walking Lunges WOD: 50 /40 cal Row 30 DB Step Overs (50/35) 50/40 cal Row Strngth/Skill: "Finisher" 3 Sets: Max DB Strict Press (Heavy) Max DB Strict Press (Moderate) Max DB Strict Press (Light) Cool Down: 1 min Pigeon Stretch each Leg 1 min Foam Roll Lower Back  |
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