Metabolic Conditioning
· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do 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
SOD
EMOM for 6 min
Min 1: 30-sec Erg hands on seat roll-outs (https://www.youtube.com/watch?v=LUCCHaFl6yE)
Min 2: 30-sec Side 1 floor plank
Min 3: 30-sec Erg seat rear sliding lunge (leg 1) (https://www.youtube.com/watch?v=lTaKe5vo1C0)
Min 4: 30-sec Side 2 floor plank
Min 5: 30-sec Erg seat rear sliding lunge (leg 2)
Min 6: 30-sec Erg knee tucks (https://www.youtube.com/watch?v=izmY784-X0E)
-3-4 min rest-
WOD
For time:
Row 150/125 cals with 10 burpees every 15/12 calories
*Workout starts with the row
Outdoor and Zoom SOD
SOD: EMOM for 6 min
Min 1: 30 sec Superman plank hold (https://www.youtube.com/watch?v=YFca5vo3uFg)
Min 2: 30 sec Side 1 floor plank
Min 3: 30 sec Rear stepping lunge (leg 1) (body weight or light wt)
Min 4: 30 sec Side 2 floor plank
Min 5: 30 sec Rear stepping lunge (leg 2) (body weight of light wt)
Min 6: 30 sec V-ups
*If you have an Erg – do the other options posted for indoor class*
-3-4 min rest-
Outdoor & Zoom WOD
10 rounds for time:
200m Run
10 Burpees
Or
Row 150/125 cals with 10 burpees every 15/12 calories
*Workout starts with the row
