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Saturday Warm Up: 3 Rounds: 5 Box Jumps 10 Kip Swings 5 Wallballs 10 Barbell GM WOD: Granite Games Prep In Teams of 3 For Total Time: 4 Rounds Total: 3 Synchro C2B Pull-ups 6 Squat Cleans (115/135/155/175, 115/125/135/145) *Split however ~Rest 2 mins~ 3 Rounds Each: 4-8-12 T2B 2-4-6 Burpee Box Jump Overs *Switch after 1 round each ~Rest 2 mins~ 2 Rounds Each: 30 DUs 15 Wallballs (20/14) 5 Deadlifts (225/155) *Switch after 1 Round Each Cool Down: Spend 5-10 mins Foam Rolling  Friday Warm Up: 7 min AMRAP 100m Run 2 Rope Walks 5 BB Muscle Snatch Strength/Skill: Power Snatch 5 Sets x 3 Reps (build) WOD: 3 Rounds for Time: 400m Run 20 Alt. DB Sntach (50/35) 3 Rope Climbs Cool Down: 2x: 10 Wall Squats 10 PVC Pass Throughs :45 Calf Stretch  Start your Thanksgiving Day with a workout before celebrating with family and friends and cheering for the Saints! Please check the schedule on MindBody. Late classes on Wednesday and most early classes on Friday are canceled.
Uptown 8:00am WOD Mid City 8:00 WOD 9:30 WOD 8:00 - 10:30 Open Gym Downtown 9:00 WOD Wednesday Warm Up: 3 Rounds: 150m Row 7 Air Squats 3 Push-ups 25 ft. Walking Groiner Stretch WOD: "Gobble Gobble" For Time: 1000m Row 50 Air Squats 25 Push-ups 750m Row 40 Air Squats 20 Push-ups 500m Row 30 Air Squats 15 Push-ups 250m Row 20 Air Squats 10 Push-ups 100m Row 10 Air Squats 5 Push-ups Cool Down: 5 Side Lying Windmills/side 1 min Pigeon Pose/side 1 min Banded Hamstring Stretch/side  Tuesday Warm Up: 4 min Row 2 Rouuds: 10 PVC Pass Throughs 10 Behind Neck Push Press with PVC or Bar 10 Pressing OHS with PVC or Bar 20 Banded Side Steps Right 20 Banded Side Steps Left Strength/Skill: McGill Big 3 WOD: Find 1 RM Overhead Squat Cool Down: 10 Wall Squats 1 min Lacrosse Ball in Shoulder/side 1 min in Bottom of Squat  Monday Warm Up: 400m Run 2 Rounds: 25 ft. Straddle Inch Worm 5 Kip Swings into 5 Scap Pull-ups 5 Push-ups 5 Air Squats Strength/Skill: 9 min EMOM: 1) 200/150m Row 2) 3 Thrusters (build in weight) 3) 3-5 Kip Swings into 2-3 Pull-ups Pre-Test: Do 1 round to determine ability to complete reps in 1 min. If unable to complete all 7 reps in :40-:45, drop reps. WOD: Test "Bergeron Beep Test" EMOM Until no longer able to complete in 1 min : 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Cool Down: 2x: 10 Scorpions 1 min Couch stretch/side  Active Recovery will be held at the Mid City location at 9:30 on Sunday. Come check out the new gym and get ready for your week!
Saturday Warm Up: Coach's Choice Partner WOD: 6 Rounds: 200m Run, together 20 TTB, split however 24 Reverse Lunges (135/95), 12 each (6/leg)  Friday Warm Up: 2 Rounds: 200m Run 10 PVC Throughs :30 Dead Hang 10 Hollow Swings Strength/Skill: 10 min Alt EMOM: Odd: :30 Double Under Even: 3-5 Pull-up Negatives WOD: 10 Rounds: 9 DB Thrusters (50/35) 35 Double Unders *15 min Cap  Thursday Warm Up: 3 Rounds (Down ad Back): Jog High Knees Butt Kicks Marching Soldier Walking Groiner Strength/Skill: 20 min Row WOD: 5 Sets (Superset): 10 Barbell Front Raises Max Banded Pull Aparts 4 Sets (Time Permitting): 10 strict Ring Rows (pause at top and slow down) :30 side Plank (R) :30 side Plank (L)  |
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