April 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 10 leg swings/leg 5 push-up to Spiderman cycles 5 pausing air squats 5 air squats 5 jumping/explosive air […]

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 Warm-up together 60 sec jog 15 PVC pass thru 10 PVC snatch high pulls (shins to sternum) 10 PVC power snatch 30 sec down

“BRADSHAW” U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is

Salem EWOD (8:30am) 30 Min AMRAP 3 Power Clean & Jerk 3 Bar facing burpees 300m Run 6 Power Cleans 6 Burpees 600m Bike *135/95, 50+ 105/75 Community WOD (9:30am) 6 RFT *Teams of 2 split reps evenly run together 40 Ukrainian Swings 40 DB SA Floor Press 40 V-ups 40 Airsquats 400m Run *DB

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 60 sec jog 4 ascending push-up to down dogs (1 p-up – down dog, 2 p-ups – down dog etc…) 30

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 together 60 sec bike or row 10 PVC pass thru 10 PVC good mornings 10 PVC deadlifts 5 push-up to down dogs

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 WOD: 5 min Warm-up together 3x easy through 60 sec run 5x Push-up > Spiderman > Spiderman 5 air squats 5 BB thrusters 5 min WOD

Phosphogenic • 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 jog 4 ascending push-up to down dogs (1 p-up – down dog, 2 p-ups – down dog etc…) 30 sec

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 30 sec jumping jacks 30 sec push-up down dog 30 sec step to Spiderman 30 sec PVC pass thru 5 PVC clean

SOD- 4 sets 10/leg DB Reverse lunge to box step up 15 SB knee tucks (Salem) OR 15 ERG knee tucks (MHD) 1 Legless Rope climb (mod 2 rope pulls or 10 straight leg Ring Rows) (Salem) OR 6 Feet elevated /horizontal ring rows (MHD) 1:30 rest WOD 1- AMRAP 12 30 Dubs (45 singles)