August 2020

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 […]

Phosphogenic · 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

Warm up and WOD review together WOD For time 21-18-15-12-9-6-3 BB Hang Power Snatch (75/55) Sprinters per side BB Thrusters (75/55) *100m Farmer carry after each full set. 50m per side. *If using a DB for the snatch and Thruster – reps will be 22-18-16-12-10-6 (total reps) 40min cap Wooooooooooooo!!!!!!! Post WOD Stretch

Gymnastics Focus · 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

Lactate Threshold · 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

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

Glycolytic (2-5 min bursts) · 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

Phosphogenic · 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

Warm-up together and WOD review WOD 2RFT – 35 min time capDubs 100/ 200 singles10 Push-ups12 Plate G2OH (45/25)14 Jumping Lunges Dubs 80/160 Singles12 Push-ups14 Plate G2OH16 Jumping Lunges Dubs 60/120 Singles14 Push-ups16 Plate G2OH18 Jumping Lunges Dubs 40/ 80 Singles16 Push-ups18 Plate G2OH20 Jumping Lunges Dubs 20/40 singles18 Push-ups20 Plate G2OH22 Jumping Lunges Post

OlyNastics · 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