Glycolytic
*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. *
• 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 bike
5x push-up > down dog
3 step to Spidermans/side
30 sec pigeon / leg
5 DB front squats
5 DB thrusters
5 BB deads
On coach’s call
Light wt deadlifts
-3 min prep-
SOD
In 15 minutes:
3/3/3/3/3/3^ Deadlifts (Sumo or Conventional)
-2 min adjust BB wt & min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For total time:
5 Rounds of:
15/12 Cal Bike (50+ 12/9)
10 Weighted lateral lunges (total) (50/35) (50+ 35/20)
-Rest 3 Minutes-
5 Rounds
10 Deadlifts (185/135) (50+ 135/95)
10 Single DB 2 handed Thrusters (50/35) (50+ 35/20)
