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
60 sec jog
5 push-up down dog cycles
10 PVC pass thru
PVC chicken stretch
10 PVC good morning
5 PVC hang muscle cleans
5 PVC behind the neck strict OHP
5 BB power clean
5 BB hang clean
5 BB front squats
5 BB jerks
3 min prep
SOD
E2MOM for 10 min (5 Rounds)
Build to a challenging complex of:
1 Power clean and jerk > 1 Hang squat clean and jerk
*Those staying lighter, do 2-3 complexes each 2 minutes
2 min adjust BB weight & return to board
WOD Review: 4 min
3 min prep
WOD
For time: 30-20-10 reps of:
Deadlifts (155/105) (50+ 105/75)
WB (20/14) (50+ 14/10) (10/9’)
200m Run (250m Row/ 600m Bike)
