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!)
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 for 12 minutes:
Min 1: 6-8 Half kneeling DB strict press
Min 2: 12 Pausing Weighted Glute Bridges (weight on hips) (https://www.youtube.com/watch?v=PSMW7iSi2BU)
Min 3: 10-15 Weighted sit-ups (MB/plate/water jug…)
Min 4: 6-8/leg DB/KB/Object Romanian deadlifts
-Rest 2 min-
WOD
4 Rounds for Time of:
10 Alt rev stepping lunge to box/chair step-ups (medium to heavy) (5/leg) (https://www.youtube.com/watch?v=Q785cNkuHhU)
15 Suitcase sit-ups (https://www.youtube.com/watch?v=PBLFRACnveE) (mod: Traditional sit-ups)
10 HSPU (Mod: floor pike push-ups – mod more with stacked padding under the head)
15 V-ups (Mod: Alt single-leg V-ups)
Post WOD Stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Side quad stretch
Pigeon str
Child’s pose
