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Sunday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)GENERAL WARM-UP: 5:00 of Cardio or Play 3-5 rounds of "Rowling"WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 21-15-9 Cal Row 60-40-20 Double-Unders *Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat…

Saturday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Russian KBS 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain ClimbersWorkout - HOMEMetcon (AMRAP - Rounds and Reps)AMRAP x 8 MINUTES 8/8 Single Arm Backpack Swings 8 Backpack Front Rack…

Friday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2 ROUNDS 30 jumping jacks 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict PressWorkoutGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#8:00 hard capWorkout - HOMEMetcon (No…

Thursday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2 ROUNDS 30 Jumping Jacks 10 BB/DB bentover rows or Backpack High Pulls 20 Alt. Lunges 10 BB/DB Strict Press 5 Plank to PikeWorkoutMetcon (Time)4 ROUNDS FOR TIME 30 Jumping Jacks 12 Up-Down + Broad Jump 12 Bentover Rows -18:00 Hard Cap-…

Wednesday

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CrossFit Algiers, WBBC NOLA - CrossFitWarm-upWarm-up (No Measure)TABATA - 4 rounds Movement 1 - Toe tap to object or backpack Movement 2 - Air Squats Movement 3 -Plank taps to object Movement 4 - Reverse lungesWorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES 4-8-12-16-20...etc Squat Cleans (db, kb, bb, or backpack)…

Wednesday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)TABATA - 4 rounds Movement 1 - Toe tap to object or backpack Movement 2 - Air Squats Movement 3 -Plank taps to object Movement 4 - Reverse lungesWorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES 4-8-12-16-20...etc Squat Cleans (db, kb, bb, or…

Tuesday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)3 Rounds Run 1:00 :30 Hollow Hold -> Hollow Rocks -> Tuck ups 6 Pushups -> Up/downs -> Burpees 6 KB DeadliftsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 16 MINUTES 18 Hanging Knee Raises or Tuck-ups 12 Burpees 9 KB Suitcase Deadlifts…

Monday

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CrossFit Algiers, WBBC NOLA - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Row/Run/Bike 10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups 8 KB/BP Deadlifts 8/8 Single Arm Russian Kettlebell/Backpack SwingWorkoutMetcon (AMRAP - Reps)EMOM x 15 MINUTES MIN 1 - 200m Run or 75 singles (:45 seconds of cardio) MIN 2 -…

Monday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Row/Run/Bike 10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups 8 KB/BP Deadlifts 8/8 Single Arm Russian Kettlebell/Backpack SwingWorkoutMetcon (AMRAP - Reps)EMOM x 15 MINUTES MIN 1 - 200m Run or 75 singles (:45 seconds of cardio) MIN 2…

Sunday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 18 MINUTES…