September 2022

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.

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

Labor Day Class Schedule: (Salem 8:30am & 10:00am) (MHD: 9:00) • 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: 7 min Warm-up together 200m jog 10 PVC pass thru Then 2x 10 jump rope 5 BB

SOD: E2MOM x 10 minutes 3 Front Squats 10 Half kneeling DB curl to press WOD 1 (18:00 cap) 10-20-30-40-50 DB snatch (50/35) (50+ 35/20) 15-15-15-15-15 Box Jump Overs (24/20) (50+ 20” all) WOD 2: AMRAP 15 2 Indoor loops (100m run) 1-2-3-4-5-6… Squat Clean (135/95) (50+ 95/65)

8:30am Remember first class is free, come join the fun! “BRO SESH” EMOM x 12 minutes (show up to find out the movements but can promise the name gives a hint) Then… Partner WOD 26 minute AMRAP 3 DB snatch per arm 3 box jumps 200m run 6 DB snatch per arm 6 box jumps

SATURYAY Sept 3rd 8am Boot Camp  830am EWOD 930am Community WOD EWOD – 35min cap Run 300m 10 burpee wall balls (20/14) 5 power cleans  (135/95)  (115/75) 10 burpee wall balls Run 300m 10 over box jumps 5 power cleans 10 over box jumps Run 300m 10 toes-2-bar   ( Mod  CTB. knees to elbows/ chest/ waist) 5 power cleans

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