June 2022

8am Boot Camp  830am EWOD 930am Community WOD EWODS  EWOD 1. 10 min AMRAP  16/ Dumbbell snatch   8 per arm. (50/35)  (35/20) 8/ DB box step ups 4 per side. (24/20) in box  4/ DB clean n jerk 2 per side.  200m sprint.  3min rest EWOD 2.  10 min AMRAP  20/ DB floor presses   10 per arm    (50/35) 16/ […]

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, Prep & WOD: 7

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 together On

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

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.

 Salem 9am MHD 8:30am SOD-E2MOM x 10 minutes  5 strict press 10 DB side bends/side  WOD 1- 22-16-10 DB SA Deadlifts (50/35 50+ 35/25) DB SA thrusters (total reps) 2:00 rest 15-12-9 DB plank row (per side) Burpees over DB WOD 2- AMRAP 12 with a partner  P1-Rows 500M P2- AMRAP 20 KB swings (53/35)

8am Boot Camp  830am EWOD 930am Community WOD EWOD EMOM for 24min Minute 1: 8 Wallballs (20#/14#) and 5 Burpees Minute 2: 50 Dubs  Minute 3: 5 Power Snatches (75#/55#) and 5 Overhead Squats (75#/55#) Minute 4: 15/12 Calorie Row Community WOD Teams of two 5 RFT 50ft Plate OH Lunge /each (45/25) 80 Mountain

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 together With

Glycolytic *The intent of Glycolytic days is 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 WOD: