June 2022

OlyNastics *The intent of OlyNastics workouts are to combine 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 4 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 SOD: 5 min

MHD: 8:30am & Salem: 9:00am SOD: EMOM for 10 min: Evens: 7-10 Feet elevated Push ups Odds: 5 Strict BB OH press  WOD 1: AMRAP in 10 min of: 2 Rope Climbs (Salem) OR 4 Strict Pull-ups (MHD) 10 Pistols 15 Burpees 20 V-Ups WOD 2: With a partner: For Time 50-40-30-20-10 Calorie Row UKB

8am Boot Camp  830am EWOD 930am Community WOD 11am Community CornHole Tournament!! If you don’t have a partner, but want to participate, COME! We will find you a partner. Cost is $15/player toward the Alzheimer’s Organization  EWOD 40 min Cap.  If on by out row at 40 min cap, finish the row. Buy in 1000m

(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.

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:

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 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: 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 SOD: 5 min

Salem: 9am SOD: 15 minutes to get 4-5 sets 10 BB RDL’s 15 Ab wheel roll-outs 20 DB tricep extensions 1:00 rest WOD 1: 10 RFT 3 Front Squats (155/105) 6 Burpees 12 Sit-Ups WOD 2:  W/a partner: AMRAP 15 200M odd object carry 40 SA Devil Press (50/35) 60 Box Jumps (24/20) 80 Air