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Tuesday, April 21, 2020

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Lactate Threshold

Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)

If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

WOD Review then warm-up all together:

2 min AMRAP (easy pace through)

5 jumping jacks

5 short pausing air squats

1x inchworm walk-out > 2 push-ups > 2 Spidermans/leg > 15 sec down dog > walk back

SOD

EMOM for 10 min:

8-12/arm DB/KB/BB Floor press (BB – go fro 15+ reps)

5-10/side Alternating weighted lateral lunges (https://www.youtube.com/watch?v=73eKch1SMx0)

-2 min rest-

WOD

21-15-9 of:

DB/KB/BB/BP squat cleans (for those w/BB 95/65 50+ 65/45)

DB/KB/BP/Object box step-ups (total)

DB 2 or 1 Handed S2OH

1-2 min to recover

WOD 2

Tabata bicep curls (1 DB – Alt arms each round – 8 rounds total)

Post stretch

30 sec each

chest and bicep stretch (https://www.youtube.com/watch?v=2hn2Htu989U)

child’s pose

Pigeon str

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