May 2022

8:30AM Marblehead 9:00AM Salem   Review Warm-up and SOD:   Warm-up 200m Jog 10 PVC pass thru 10 PVC snatch high pulls 5 PVC muscle snatch 5 PVC hang power snatch 5 PVC power snatch 5 PVC snatch balance 5 PVC OHS 5 BB hang snatch (power or squat) 5 BB snatch ( p or […]

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. * • 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

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. * • 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

OlyNastics *The intent of OlyNastics workouts are to combine both the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • 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:

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. * • 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 4 sets 15min cap 5 Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM) 10/leg DB RDL 15 GHD or plate sit ups 1:00 Rest WOD 1 AMRAP 15 5 Cal Bike 5 Inverted Rows 5 Wall Balls (20/14) (50+ 14/10) (10/9’) *Ascend by 5 reps each round WOD 2 AMRAP 7 10 Toes to Bar 10 Box Jump Overs

SATURYAY May 14th  8am Boot Camp  830am EWOD 930am Community WOD EWOD 4 RFT (35min cap) 900m row/800m Run  25 MB ab mat sit ups  17 Pull ups (mod banded/ ring rows) 7 Push jerks (95/65)  (65/45) Community WOD  Team of 2 50 cal row  50 Power Snatches 50 back rack BB squats  40 Cal Row 

Lactate Threshold *Lactate Threshold workouts range form 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. * • 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: