March 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 SOD: 5 min Warm-up together 30 sec jumping jacks 30 sec PVC pass thru 30 sec PVC snatch high pulls 30 […]

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 SOD: 5 min Warm-up together 2 loop jog leg swings 30 sec Spiderman str/leg 30 sec pigeon str/leg 30 sec wall

SOD: Every 2:30 for 5^ sets (12.5 min) 3 Hang power cleans + 5 Front squats  WOD 1: AMRAP 15 10 Power cleans (135/95) (50+ 95/65) 20 Air Squats 30 Dubs (45 Singles) WOD 2: AMRAP 15: With a partner (Share reps evenly) 100 DB Lunges (total = 25/leg/person) 75 SA DB Devil’s Press 50 SA

8am Boot Camp 830am EWOD 930am Community WOD EWOD 28:00 EMOM Min 1: 15/12 Cal Row  Min 2: 10 Dual DB Step-Overs 24/20’’ (50/35#) Min 3: 200ft Shuttle Run (25ft out and backs) Min 4: 12 Dual DB S2OH (50/35#) Community WOD Teams of 2 4 Rounds for Time 200m 60 /side Plate Torso Twist

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 SOD: 5 min Warm-up together 60 sec bike 3-way band stretches (lats/tri & shoulders/chest) 5 hanging shrugs 10 hollow rocks 2 min

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 On coach’s call, warm-up together 30 sec of each, moving right into the next movement: jog push-up to

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 Warm-up together 60 sec bike 10 PVC pass thru 10 PVC good mornings 5 BB deads 5 grinding

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 5 min EASY AMRAP of: 100m row 10 jump ropes 5 sit-ups 5 BB thrusters 5 hanging

OlyNastics OR 22.3 Re-Do • 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 (@ 5 min) 30 sec PVC pass thru 30 sec PVC snatch to high

9am SOD-E2MOM x10 5 OHS 1 set of 21’s bicep curls WOD 1- 21-15-9 Power Cleans (135/95) HSPU WOD 2- AMRAP 15 with a partner 20 Alt DB snatch (50/35) 30 Push -Ups 40 Wall Balls 50 Dubs/person