January 2022

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 & WOD Review: 3-4 min Warm-up 60 sec row 10 PVC pass thru 5 pushups 30 sec down dog 30 sec Spiderman /side […]

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 30 sec jumping jacks 30 sec PVC pass thru 30 sec PVC muscle snatch BB muscle snatch (on coach’s

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. SOD Review: 3-4 min Warm-up together With a 4 minute clock, get as far as you can: 10 Dubs & 10 Sit-ups 20 Dubs

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. SOD Review: 3-4 min Warm-up: 60 sec bike 10 leg swings/leg 30 sec/leg couch st 30 sec/leg wall figure 4 str 10 BB Pendlay

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. SOD Review: 3-4 min Warm-up Together Cycle through… on a 4 min clock 1 loop jog 5 air squats 5 BB OHP 5 BB

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. SOD Review: 3-4 min Warm-up 3x 1 loop 3 inchworm walkouts w/ push-up 5 PVC good mornings 5 sec ring support hold Then all together:

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. SOD Review: 3-4 min Warm-up together 3x through 1 loop jog 3 inchworm walkouts w/push-up 15 mt climbers/leg 10 hanging shrugs 3 min prep

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. SOD Review: 3-4 min Warm-up together 2x through 30 sec jumping jacks 30 sec air squats 30 sec pushups 30 sec BB thrusters (15

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. SOD Review: 3-4 min Warm-up together 30 sec jumping jacks 30 sec PVC pass thru 30 sec PVC muscle snatch BB muscle snatch (on

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. SOD Review: 2-3 min Warm-up Together 30 seconds of each: jumping jacks PVC pass thru push-up into down dog BB bench press couch str per