December 2020

OlyNastics · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. Keep looping through during WOD Review Spiderman Pigeon Up dog Child’s pose Seated shoulder extension […]

Glycolytic · You must wear face-covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. Keep looping through during WOD Review Spiderman Pigeon Up dog Child’s pose Seated shoulder extension SOD/WOD

WOD REVIEW AND WARM-UP TOGETHER WOD Teams of two 50, 40, 30, 20, 10, 20, 30, 40, 50 RKBS Goblet Squat Push-ups V-Ups *One athlete working at a time. Reps shared evenly. Post WOD Stretch

Lactate Threshold · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. Stretches completed during coaches WOD Review Down dog Spiderman/leg Pigeon/leg Child’s pose Seated shoulder

Phosphogenic · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. Stretches completed during coaches WOD Review Down dog Spiderman/leg Pigeon/leg Child’s pose Seated shoulder extension

Metabolic Conditioning · You must wear face covering into the building & gym and sanitize hands upon entry. · Please refer to ZenPlanner to sign up for Face to face class times · Please be sure to bring your own water. Stretches completed during coaches WOD Review Down dog Spiderman/leg Pigeon/leg Child’s pose Seated shoulder