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Friday Warm Up: 3 min Row 2 Rounds: 6 Light DB Thrusters 8 BB GMs 10 Prone Press Ups Strength/Skill: 15 min EMOM: 1) 3 Deadlifts (building) 2) 5 Burpees 3) 12 Slow Sit-ups WOD: 8 min AMRAP: Max Wallballs 7 Deadlifts (245/165) on the minute (including 3, 2, 1 go!) Cool DOwn: 2x: :30 Dead Hang 1 min Couch Stretch/side 
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Thursday Warm Up: 7 min AMRAP: 10 cal Row 5 BB Push Press :30 Jump Rope Strength/Skill: Push Press 4 Sets x 5 Reps WOD: 4 Rounds for Time: 15 DB Push Press (40/25) 45/35 cal Row 50 DUs Cool Down: 10 Cat/Cow (slow) :45 Calf Stretch/side 1 min Lacrosse Ball in Traps/side  Wednesday Warm Up: 800m Run 2 Rounds (1 with PVC, 1 with BB) 5 Pass Throughs 5 Pressing OHS 5 Snatch Drops WOD: 30 min EMOM: 2 Full Snatch @ 70-75% 1RM Cool Down: 5 mins Foam Rolling Lats/Quads  Tuesday Warm Up: 2 Rounds: 100m Run 25' Walking Groiner 10 Russian KBS 5 Tall Box Step Ups Strength/Skill: Weighted Pull-ups 5 Sets x 3 Reps (building) WOD: For Time: 22-16-12-8-2 DB Box Step Overs (50/35) 11-8-6-4-1 Dips Cool Down: 10 T-Spine Rotation 1 min Pigeon Pose on Box/side 10 Prone Press Ups
 Monday Warm Up: 7 min AMRAP: :30 Jump Rope/DUs 10 Kip Swings 5 Barbell GMs Strength/Skill: 10 min EMOM: 1) 3 TNG Power Cleans, building 2) 3-5 Strict T2B WOD: 10 min AMRAP: 30 DUS 10 T2B 10 Power Cleans (135/95) Cool Down: 2x: 100m Walk/Jog :30 Calf Stretch/side  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  |
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