March 2022

Metabolic Conditioning • 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 60 sec row 3 push-up to down dog cycles 5 steps to Spiderman/side 3 pigeons/side 10 BB bench press -3 min […]

OlyNastics • 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 Partner Warm-up (Using bikes timer) P1: 30 sec Bike / P2 push-up to down dog cycles P2: 30 sec Bike / P1 push-up to

Glycolytic • 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 With a 4 min running clock: Cycle through 5 PVC hop overs 5 PVC pass thru 1 box step-up /leg 1 push-up

Gymnastics Focus • 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 With a running clock and 30 sec each of: jumping jacks push-up to down dog step to Spidermans with short holds

Lactate Threshold • 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 200m jog or 2 indoor loops 10 leg swings/leg 10 hanging shrugs 3 push-up to down dog cycles 10 PVC pass-thru 5

SOD E2MOMx 10 12 total back racked reverse stepping deficit lunges Partner WOD’s WOD 1-Cougar & Cradle Robber WOD 1 WOD 2- Cougar & Cradle Robber WOD 2 WOD DETAILS CAN BE FOUND ON OUR FACEBOOK PAGE. SEE YOU TOMORROW!!!

8am Boot Camp 830am EWOD 930am Community WOD EWOD 30min AMRAP  200m RunMax Unbroken Hang Clean n Jerk300m RunMax Unbroken Hang Clean n Jerk600m RunMax Unbroken Hang Clean n Jerk900m RunMax Unbroken Hang Clean n Jerk600m RunMax Unbroken Hang Clean n Jerk (minimum 7 reps)300m RunMax Unbroken Hang Clean n Jerk (minimum 7 reps)200m Run

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 2x (2ndround, add light wt) 1 loop jog 10 BB deads 1 loop jog 7 BB cleans

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 WOD: 5 min Warm-up together Jog 2 loops 20 jump rope leg swings down dog Spiderman elevated pigeon on

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 together With a 4 min clock, cycle through: 75m Row 3 push-ups 5 hollow rocks -3 min