May 2022

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 WOD: 5 min […]

Glycolytic *The intent of Glycolytic days are to experience high intensity short duration workout bouts with rest intervals to promote and develop recover 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 WOD: 5 min

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 WOD: 5 min

With a partner: 80-60-40 Wall Balls (20/14) Sit-ups *200m run together 50-40-30 Calories of choice KBS (53/35) *200m run together 60-40-20 DB snatch (50/35) DB Plank Row (total reps) *200m run together *One athlete working at a time. Split reps as needed.

8am Boot Camp 8:30am EWOD 9:30am Community WOD EWOD Wouldn’t YOU like to know. just come and have some fun. WOD TBA promptly at 8:30am. Community WOD Teams of 3. On a running clock complete the following. One Athlete working at a time. Every minute on the minute all three athletes will perform 5 burpees

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 WOD: 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 to promote and develop recover 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 WOD 1 and

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily 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 Warm-up

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.