Thursday (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
2 min row
20 sec thumb down lat str/arm
30 sec couch / leg
30 sec wall fig 4/leg
5 BB inverted rows
-3 min prep-
SOD
EMOM for 10 min
Odd min: 10 BB inverted rows
Even min: ball mash and/or banded stretching
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For total time:
Complete reps like DT: Complete all the reps of Deads, then all the H Cleans, then all the FS, etc…
12 of each: (115/75) (50+ 75/45)
Deadlifts
Hang power cleans
Front squats
Push jerks
Rest 2 mins & adjust wt
9 of each: (135/95) (50+ 95/65)
Deadlifts
Hang power cleans
Front squats
Push jerks
Rest 2 mins & adjust wt
6 of each: (155/105) (50+ 105/75)
Deadlifts
Hang power cleans
Front squats
Push jerks
