January 2022

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. SOD Review: 3-4 min Warm-up together 10 PVC pass thru 20 banded pull-a-parts 3 push-up to down dog 10 BB clean grip Pendlay rows 10 […]

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up together 60 sec row 60 sec of push-up to down dogs 30 sec Spiderman/leg Then 3x 2

OlyNastics • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up: 60 sec bike 10 PVC pass thru 30 sec standing PVC child’s pose 30 sec standing skin the

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up together 2x: 1 loop jog 3 inchworm walkouts w/pushup 4 steps to Spiderman /leg 30 sec down dog

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up together 60 sec row 10 leg swings/leg/direction 30 sec/leg coach str 30 sec/leg fig 4 wall str

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up together 30 sec jump rope 30 sec PVC pass thru 30 sec PVC standing shoulder & lat

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up 60 sec row 10 PVC pass thru PVC standing lat and shoulder str 3 way banded stretch BB

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up together: 30 sec jump rope 30 sec PVC pass thru 30 sec PVC behind the neck snatch grip

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up together With a 4 min running clock Jog 1 loop 2 lunges/leg (each round – change direction

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue to bring your own water. Warm-up & SOD Review: 3-4 min Warm-up: 3x 1 loop jog 5 air squats 5 PVC good mornings 5 PVC deadlifts 15 sec PVC