December 2021

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 2-4 min Warm-up Together Cycle through… on a 4 min clock 15 jump rope 5 low KBS 10 BB bench press -3 […]

OlyNastics • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up Together 30 sec jumping jacks 30 sec PVC pass thru 30 sec muscle cleans 30 sec jerks segmented BB power

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up 30 sec row 5x 1 push-up into down dog 30 sec row 10 lateral line hop overs (over &

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up together 2 indoor loops 5 step to spiderman/side 10 plank jacks 5x 1 pushup > down dog 10 slow squat

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up together 60 sec bike w/ 2 5-second hard pushes 10 air squats 5 step to spiderman/side 10 plank jacks

Metabolic Conditioning (Christmas Eve) • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. WOD Review: 3-4 min Warm-up together 60 sec row 10 BB OHP 60 sec row 10 BB front squats 60 sec row

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up 1 loop jog 10 leg swings 10 PVC pass thru 5 inchworm to push-ups On coaches call: (5 reps for

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up: 3x: Jog 1 loop 10 BB bench press Skip 1 loop 5 bench press (add weight) Side shuffle 1 loop

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up together 30 sec plank jacks 30 sec push-up to down dogs 30 sec quick steps in/out Spiderman str 10

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. WOD Review: 3-4 min Warm-up 2 loop jog 10 PVC good mornings 10 jumping jacks 10 steps to Spidermans (total) 10 sec HS hold