February 2022

Glycolytic (2-5 min bursts) • 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. Review Warm-up and SOD: 5 min Warm-up; 3x 100m row 10 air squats 5 V-ups -3 min prep- SOD EMOM for 9 […]

Gymnastics Focus OR 22.1 Open’s Make-up • 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. Review Warm-up and SOD: 5 min Warm-up together 60 sec bike 10 PVC pass thru 30 sec push-up into down

Warm-up + WOD Review WOD 22.1 15min AMRAP 3 wall walks (Mod: Reduce Distance)12 dumbbell snatches (50/35) (35/20)15 box jump-overs (24/20) (Mod: Step Ups)

Phosphogenic • Did you sign up for the OPEN or In house OPEN Challenge? • 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. Review Warm-up, SOD, and WOD: 6 min Warm-up together 1 min jogging

Glycolytic • Did you sign up for the OPEN or In house OPEN Challenge? • 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. Review Warm-up and WOD: 5 min Warm-up Part 1 On a 3

Gymnastics Focus • Did you sign up for the OPEN or In house OPEN Challenge? • 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. Review Warm-up and SOD: 5 min Warm-up 2 loop jog 5

Monday (Lactate Threshold) • Did you sign up for the OPEN or In house OPEN Challenge? • 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. Review Warm-up and SOD: 5 min Warm-up 2 loop jog

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. Review Warm-up and WOD: 5 min Warm-up together With a 4 min running clock, keep cycling through: 1 loop jog 3 push-ups (hands on plate

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. Review Warm-up and WOD: 5 min Warm-up together With a 4 min running clock, keep cycling through: 1 loop jog 3 KB deadlifts 10 banded

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. Review Warm-up and WOD: 5 min Warm-up: 3x 5 cal row 5 lunges/leg 5 sit-ups 5 hanging shrugs w/ pause 5 rib width push-ups