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
5 min running clock
10 jumping jacks
1 push-up > down dog > up dog > Spidermans
5 suitcase v-ups (bent kneed v-ups)
5 air squats
2 box step-ups/leg
-5 min prep-
WOD
1 Round of:
30 V-ups
60 Palm release push-ups
90 Air squats
-3 min rest-
Then, 2 Rounds of:
15 Knees to chest
30 Tubing or Band tricep extensions/press downs (https://www.youtube.com/watch?v=uA_idJVmN6k)
40 Unweighted box step-ups (total) (24/20) (50+ 20/16)
-3 min rest-
Then, 3 Rounds of:
10 T2B
20 Deficit push-ups (45’s/25’s) (https://www.youtube.com/watch?v=KadL9HpmWSg)
30 Box jumps (24/20) (50+ 20/16)
