Lactate Threshold
• You must wear face-covering at all times & and sanitize hands upon entry.
• Please refer to Zen Planner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
standing skin the cat
thumb down lat stretch
10 BB bench press
10 air squats to ball
-4 min prep-
SOD 1
EMOM x 4 min
3^ Bench press
-1 min rest-
SOD 2
EMOM x 4 min
1^ Bench press
*Not designed to be a 1RM – finish around 90%
-5 min prep-
WOD
EMOM for 16 min
Min 1: 20 Russian KBS (53/35) (50+ 35/26)
Min 2: 20 WB (20/14) (50+ 14/10) (10/9’)
Min 3: 10 Power cleans (135/95) (50+ 85/55)
Min 4: 10 Back squats (135/95)
*If you have less than 10 seconds rest – reduce the reps of that skill
