February 2022

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. Review Warm-up and WOD: 5 min Warm-up together 2 loop jog 10 leg swings/leg 10 PVC pass thru 10 PVC good mornings 5 PVC […]

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. Review Warm-up and WOD: 5 min Warm-up together 60 sec bike 30 sec down dog 30 sec floor child’s pose 30 sec pigeon str/leg

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 60 sec row elevated Spiderman str/leg 5 box steps/leg 2 DB deads/arm 1 DB snatch/arm 5 BB

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 SOD: 5 min Warm-up 2x: 1 loop jog racked BB standing child’s pose 5 pausing air squats to butt ball 5

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. Review Warm-up and SOD: 5 min -3 min Prep- Warm-up & SkillOD With a 15-minute clock: Rowing Technique Challenge 10 Rounds of 12 strokes

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. Review Warm-up and WOD: 5 min Warm-up 1 loop jog 30 jump ropes 3 push-up to down dog cycles 10 PVC pass thru 10

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 2 jog loop 10 leg swings 3 push-up to down dog cycles 3 step to Spiderman/leg BB front rack str

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. WOD Review: 4-5 min Warm-up together 2x 1 loop jog 20 jump rope 10 PVC pass thru 10 PVC good mornings 10 PVC deads

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 2x: 1 loop jog 10 PVC pass thru 5 PVC hang snatch high pulls 5 PVC snatch high pulls

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 60 sec row 30 sec rig assisted bottom of squat grind 10 air squats to butt ball 10