Metabolic Conditioning (Regular Schedule)
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
100m row
200m bike
10 leg swings/leg
10 PVC pass thru
30 sec down dog
30 sec pigeon/leg
3 high hip, hang & power PVC snatches
SOD
EMOM for 5 min
Min 1: 45 sec Reverse plank hold (https://www.youtube.com/watch?v=uUEKLhpJd1Q)
Min 2: 45 sec Side 1 plank pulses OR Rotations
Min 3: 45 sec Alternating Superman pulse-ups (https://www.youtube.com/watch?v=Z4WNSmm19wk)
Min 4: 45 sec Side 2 plank
Min 5: Hand plank w/alternating foot tiny lifts
Side Pulses: https://www.youtube.com/watch?v=2EAMxSs4gT0
Side Rotations: https://www.youtube.com/watch?v=RXlHKL_NEN8
-4 min rest and prep-
WOD
AMRAP in 18 minutes of:
24/20 calorie Bike (50+ 20/16)
15/10 cal Row (50+ 12/7)
16 Hang power snatches (75/55) (50+ 55/35)
Outdoor SOD
EMOM for 5 min
Min 1: 45 sec Reverse plank hold
Min 2: 45 sec Side 1 plank pulses OR Rotations
Min 3: 45 sec Alternating Superman pulse-ups
Min 4: 45 sec Side 2 plank
Min 5: Hand plank w/alternating foot tiny lifts
-4 min rest and prep-
WOD
AMRAP in 18 minutes of:
20 Lunge jumps (Mod: Forward, Rev or Lateral stepping lunges) (total)
200m Run
20 DB Hang power snatches (total)
