December 2021

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: 2-4 min Warm-up together 20 sec HS hold 20 sec BB OHP 20 sec counter weight (10# plate) air squats 20 sec mt […]

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 With a 4 min clock, complete as much as possible of: Plate hop ½ Annie 25-20-15-10-5 of 10# plate

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 jumping jacks 30 sec inchworm to ascending push-ups 30 sec PVC good mornings Coached PVC deadlifts

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: 3-4 min Warm-up Together EMOM for 6 min Odd min: 300m Bike Even min: 5 BB thrusters (on coaches call) *Thruster “Technique

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. WOD Review: 3-4 min Warm-up together: 60 sec row 10 PVC pass thru 60 sec row 30 sec standing skin the cat 60 sec

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 only Review: 2-3 min Warm-up All together 2 loop jog 30 sec push-up to 5 sec down dogs 20 sec of step to Spidermans

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 only Review: 2-3 min Warm-up: 60 sec bike 10 sec HS hold 10 sec hanging shrugs 10 HS shrugs 5 fwrd lunges/leg -2

Wednesday (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: 2-3 min Warm-up all together: 2 loop jog 30 sec push-up to 5 sec down dogs 20 sec of step to

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. SKillOD Only Review: 2-3 min Keep stretching during review Group Warm-Up all together 2x: 20 sec jump rope 20 sec plank jacks 30 sec

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 Only Review: 3-4 min Keep stretching during review Group Warm-Up Done Together with running clock 20 sec jumping jacks 30 sec push-up to 5