March 2022

Opens WOD 22.3 (Last Friday Night Lights) • 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 1 loop jog 20 jump rope 2 push-ups w/ down […]

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: -3 min prep- SOD E2MOM for 10 min (5^ Rounds) 2 Bear Complexes (set the bar

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 & SOD EMOM for 12 min (4 Rounds each) Min 1: 2 loop jog Min 2:

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 SOD: 5 min Warm-up together 3x (PVC and/or BB) Jog 1 loop 3 hanging shrugs w/ pause 3 air squats 3 front

Glycolytic OR 22.2 Redo • 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 then 3x 3 inchworm walkout w/push-ups 5 BB snatch grip deads

SOD- E3MOMx12 10/Leg Bulgarian Split squats 10 DB curl and press 15 Hollow Rocks WOD1: AMRAP 12 250M Row 10 Renegade Rows (50/35) 20 Wall Balls (20/14) WOD 2: AMRAP 15 w/a partner 60 KB swings (53/35) 60 Goblet Squats 60 KB Twists 60 KB SDHP

8am Boot Camp 830am EWOD 930am Community WOD EWOD 30min AMRAP 180m Farmers walk (53/35) KB € switching hands through out. 10 Alternating KB push ups 10 RKBS 10 KB Alternating leg raises 4 poll bear crawls (Up and back) 400m row Community WOD teams of 2 or 3 25min amrap 1k bike 100 BW

22.2 Open WOD • 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 60 sec bike 10 leg swings 30 sec down dog 30 sec Spiderman/leg 30 sec pigeon

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. Review Warm-up and SOD: 5 min Warm-up together 3 min running clock 5 BB deads 10 sec BB front rack str 5 BB OHP 5

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 With a 3 min running clock Jog 1 loop 5 BB back squats 5 low RKBS