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) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)
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:
Warm-up
2 min AMRAP (easy pace through)
3 pushup dogs to down dogs (pause 2-3 sec in each position)
3 step to Spiderman/leg
3 fwd lunges /leg
5 hollow rocks
SOD
EMOM x 12 min: (4 rounds through)
Min 1: 6-10 Arm 1 seated floor DB overhead press
Min 2: 6-10 Arm 2 seated floor DB overhead press
Min 3: 10-15 DB/KB/Object supine lat pull-overs (https://www.youtube.com/watch?v=Jc03rlIn2WM)
WOD
15 min AMRAP
Buy-in: 100 Air Squats
Then with remaining time:
6 SA Thrusters per arm (DB/KB) (so 12 total)
9 Straddle V-ups (https://www.youtube.com/watch?v=jErBUEysZ0E) (Mod: Regular v-ups or Single leg V-ups)
12 SA swings/arm (DB/KB) (https://www.youtube.com/watch?v=B_c90i96kRw)
Post stretch
@30 sec each
Child’s pose
Pigeon str
Side quad stretch
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
