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Tuesday, October 18, 2022

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Lactate Threshold

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

200m jog

3x push-up > down dog > Spiderman

3-way banded str

5 hanging shrugs w/ pause

20 sec squat grind

5 BB front squats

-3 min prep-

SOD

In 12 minutes, complete 4^ sets of 10 Front squats

2 min adjust BB & return to board

WOD Review: 4 min

-3 min prep-

WOD

For time of:

10-9-8…1

Hang power cleans (Bounce method: https://www.youtube.com/watch?v=ZegJE9e6fh4)

1-2-3… 10

Toes to bar

Time Permitting

Coach’s led stretch / roll / mash

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