Wednesday

Food for Thought
Ice Breaker Week
Have you been abroad? What was the country you last visited outside of United States?

Warm Up:
3 Rounds:
10 low Box Jumps
10 Shoulder Extension Pulls
10 Yoga Push-ups

Strength/Skill:
Weighted Dips
2-2-2-2-2

WOD:
5 Rounds for Time:
15 Toes to Bar
9 Strict HSPU
6 Box Jumps (36"/30")

Cool Down:
2:00/side Couch Stretch

Tuesday

Food for Thought:
Talk about it Tuesday
Ice Breaker Week
What’s your best scar story?

Warm Up:
Tabata Double Unders
+ 10 Reverse Lunge with Diagonal Stretch
10 Toe Touch Squats
10 Thoracic Rotations

Strength/Skill:
Back Rack Reverse Lunge
8 (4/leg alternating) x 4-5 Sets

WOD:
14 min AMRAP:
100m Farmers Carry (24kg KB/16kg KB)
50 Double Unders
10 Front Squats 

Cool Down:
Accumulate 1:00 Hang
1:00 HS Hold
1:00 Ankle Stretch/side

Monday

Food for Thought:
Motivation Monday
Ice Breaker Week
Today's what is your cellphone wallpaper?

Warm Up:
400m Run
+ 10 Scap Pull-ups into Kipping Swings
10 Hip Switches with Internal Rotation
10 Yoga Push-ups with Cross Body Reach

Strength/Skill:
Clean 3-2-1-1
Build to 75-80% and save the next lifts for the WOD

WOD:
Lift, Move, Work
Running Clock
4:00 Max Clean (any style)
Rest 2:00
4:00 Max Bar Muscle Ups
Rest 2:00
8:00 AMRAP
​30 double unders
8 Dumbbell Push Press (L)
8 Dumbbell Push Press (R)
8 Lateral Burpee Over the Dumbbell (50/35)

Cool Down
2:00/side Banded Pec Stretch

Saturday

Food for Thought:
Ice Breaker Saturday
What did you most enjoy about the holiday?

Warm Up:
400m Run
+ 10 Banded Side Steps
10 Banded Good Mornings
:30 Plank

Strength/Skill:
Deadlift
5-5-5
First set of 5 is the first set above the workout weight then build, begin each set with a :15 dead hang

Partner WOD:
3 Rounds for Time:
Run 800m together
Share 50 Deadlifts (135/95), partner must dead hang during deadlifts
*24 min Cap

Cool Down:
Accumulate 1:00 Hang
1:00 HS Hold
1:00 Ankle Stretch/side

Friday

Food for Thought
Eye on the Prize Friday
What did you do for Thanksgiving?

Warm Up:
Tabata Jump Rope x 6
+ 10 Leg Swings
10 Wall Squats
10 Scap Pull-ups/Kipping Swings
+ Ido Portal Scap Routine

Strength/Skill:
Power Snatch + Squat Snatch + Overhead Squat (1+1+2) x 4

WOD;
21-15-9-6-3
Overhead Squat (95/65, Rx+135/95)
Handstand Push-ups
Toes to Bar 
*17 min Cap

Cool Down:
2 x 10 Side Lying Windmill/side

Wednesday

Food for Thought:
Wellness Wednesday
What is your favorite part of Thanksgiving?

Warm Up:
3:00 Easy Row
+ 10 Banded Good Mornings
10 Thoracic Rotations
10 Box Jumps

Strength/Skill:
Single Arm Kettlebell Torso Row
8-10 x 3

WOD:
3 Rounds for Time:
1k Row
25 Box Jumps (30"/24")
*23 min Cap

Cool Down:
2:00/side Pigeon Pose

7am Mid-City- 3610 Toulouse Street Group WOD
7am -8am Open Gym 3610 Toulouse Street

830 am Uptown- 8422 Burthe Street Group WOD

Sign up on MINDBODY!

Happy Thanksgiving!!

Tuesday

Food for Thought:
Talk about it Tuesday
What are you feeling grateful for today?

Warm Up:
Tabata Jump Rope
+ 10 Wall Facing Squats
10 Scap Pull-ups into Kipping Swings

Strength/Skill:
Front Squat from the Ground
5-4-3-2-1
Build to a heavy single for the day start first working set at or above 60%

WOD:
12 min AMRAP:
5 Front Squats (165/110)
10 CTB Pull-ups
30 Double Unders

Cool Down:
2 x 10 Locked Lumbar Thoracic Rotation
2 x 10 Cat/Cows

Monday

Food for Thought:
Motivation Monday
In light of Thanksgiving week, what is something or someone you are grateful for related to your health!

Warm Up:
20 Easy Burpees
+ 10 Reverse Lunge with Diagonal Twist
10 Cat/Cows
+ Ido Portal Scap Routine

WOD:
4x 5:00 AMRAP:
50' OH Lunge (50/35)
8 Pogo Burpees
12 Dumbbell Alternating Dumbbell Snatch
8 Pogo Burpees
Rest 2:00 

Cool Down:
2:00/side Banded Pec Stretch

Saturday

Food for Thought:
Ice Breaker Saturday
What are you looking forward to going into next week?

Warm Up:
Tabata Jump Rope
+ 10 Pause Goblet Squats
10 Yoga Push-ups
10 Hip Switches with Internal Rotation Lift Off

Strength/Skill:
Squat Clean
3-2-2-1-1-1

WOD:
12 min Climb the Ladder:
2 Strict HSPU
2 Squat Cleans (205/135)
4 HSPU
2 Squat Cleans
6 HSPU
2 Squat Cleans
8 HSP
2 Squat Cleans...

Cool Down:
2:00/side Pigeon Pose