Wednesday

Warm up:
Run 400m
2 rounds
5 split squats with rear foot elevated per leg
:30 hollow hold
:30 plank/inversion hold

Mobility

Strength/Skill:
Pistols
EMOM for 10 minutes
Level 1 - 10 perfect narrow stance (feet almost touching) squats (can scale to box or band)
Level 2 - using box or band, 5 controlled single-leg squats per leg
Level 3 - 3 negative pistols per leg (can try roll-up as well)
Level 4 - 3 pistols per leg
Level 5 - 3 weighted pistols per leg

WOD:
EMOM 18:00
Even - 5 deadlifts (245/165lbs)
Odds  - 5 HSPU

INT: 3 HSPU
BEG: 5 push-ups
(use 60%-70% of 1RM deadlift whichever is lower)

By popular demand, new class times:

Olympic Lifting - Wed 830am 504 with Brandon
Olympic Lifting - Mon 7pm 504 with Demian
Gymnastics - Every Saturday 9am 504 with Ryne and Kelsey

Tuesday

Warm up:
2 rounds
1 min jump rope
10 OHS (pvc/empty bar)
5-8 Strict Pull-ups/Ring Rows

Mobility

Strength/Skill:
Hang Power Snatch
Find a 1 Rep Max
Make small jumps

WOD:
3 RFT
400m run
35 wallballs (20/14lbs)

Monday


Josh Paulus is having his horn recital tonight at 730 pm at the First Presbyterian Church on St. Charles and State. He is preparing for his European Competition so come out and support him if you are available!


Warm up:
3 rounds
10 No push-up burpees
10 pass thrus
5 toes to bar/knees to air

Mobility

Strength/Skill:
Push-ups 5-5-5-5-5
Beg - band
Int - strict
Adv - weighted
(use same weight for all 5 sets 1:00-1:30 rest; pick a weight that you feel like you could get 10 reps in the first set)
 Need to complete all sets to add reps next week

WOD:
12:00 AMRAP
10 OH walking lunges w/ plate (45/25lbs)
15 burpees onto plate

Sunday Schedule:

Uptown: open gym from 9:30am-12:00pm, doors will close at noon.

Also: (coach change over) Open gym, Uptown noon-2


504: open gym from 10:30am-1:00pm
           powerlifting from 10:30-12:00
           active recovery from 12:00-1:00

Saturday Schedule

9 am - 540 N Cortez -Gymnastics and Competitors Class

10 am - Group class both uptown and midcity

OPEN GYM: Mid city only 10:30-12:30ish



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10 am group class at 540 N Cortez
Group Workout

Dynamic Warmup

WOD (in teams of 3, switching every 10 reps)
3*100m relay
100 KBS
80 Pullups
60 Thrusters
40 Box Jumps
3*100m relay

Friday

Warm up:
1k Row

Mobility

Strength/Skill:
GOAT

WOD:
3 Rounds
1 min ME front squats (135/95lb)
1 min HSPU/push-up
1 min KB swing (1.5/1pd)
1 min pull-ups
1 min rest

Score is total reps per movement


                                                                         Bailey taking a rest day.

Saturday Class at 9:00 AM
1 hang power clean + 3 push jerks + 1 split jerk build to heaviest possible of the complex

EMOM 20:00 
evens 3 shoulder to overhead men  < 205      ladies < 135
odds 7-10 toes to bar

Thursday

Warm up:
Row 250m easy, then 250m fast w/o straps
15 wall squats

Mobility

Strength/Skill:
Back Squat
10 min EMOM:
3 reps @ 60-70% of 1RM

WOD:
Choice:
Run or Row 5k (allow 30 mins)
OR
Power Clean & Jerk ladder 

Try to build to a 1 rep max: 3-3-2-1-1-1-1-1
Warm up:
50% x 3 cleans + 1 jerk
60%x 3 cleans + 1 jerk
75% x 2 cleans + 1 Jerk

Then Build to Heavy Single:
80%x 1 clean and jerk
85%x 1 clean and jerk
90%x 1 clean and jerk
Then 2-3 attemps at a 1 rep max

If you do not know your max, start off very light and work on technique. Build to a heavy single. The above guide should give you a great opportunity to make a successful lift. 
DO NOT START TOO HEAVY AND DO NOT MAKE MORE THAN 3 ATTEMPTS AT A 1RM.

CITY PARK CONCERT IS CANCELED TONIGHT.
It is tentatively scheduled tomorrow evening at 630 as long as it doesn't rain!




Swing in the Oaks with the Louisiana Philharmonic Orchestra

Wednesday, April 24, 6:30 p.m. (rain date: April 25, 6:30 p.m.)
Goldring-Woldenberg Great Lawn
New Orleans City Park

The LPO’s annual FREE concert in New Orleans City Park featuring orchestra favorites. 
Bring a picnic and enjoy the outdoors!

Concert FREE and open to the public