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Tuesday, December 27, 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

2 min bike/row

10 PVC, ATW, Good mornings

3x: push-up > down dog > Spiderman > pigeon

5 BB deads

5 BB front squats

5 hanging shrugs w/ pause

5 kipping swings

-3 min prep-

SOD

In 13 min, build to a challenging set of 5^ deadlifts (@8 RPE)

3 min breakdown BB & return to board

WOD Review: 4 min

-3 min prep-

WOD

5 Rounds of: Complete the following once every 4 min

7 Muscle-ups OR 12 Chest to bar pull-ups (Mod: reduce reps, COB, jumping)

10 Bar facing burpees

7 Front squats (205/145) (50+ 155/105)

(20 min total)

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