October 2022

SOD-15:00 to get 4-5 sets 7/leg DB Bulgarian split squats 1 set of “21’s” bicep curls WOD 1- 10-9-8-7…1 OHS (135/95) Bar facing burpees WOD 2- “Fran makes a friend” 21-15-9-9-15-21 Thrusters (95/65) Pull-Ups    *Split reps with a partner

SATURYAY – PUMPKIN SPICE IS IN THE HOUSE!!! Ok, I didn’t see any Pumpkin spice or tees! Who will rep that @$it this week!!??? LETS GOOO!!!!  8am Boot Camp  830am EWOD 930am Community WOD EWOD 2x 16 Min AMRAPs : keep a nice even pace through out. Your score is total number of rounds.  16

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

Thursday (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

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 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 60

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

SATURYAY – COMMUNITY AT ITS BEST WITH PUMPKIN SPICE IN THE HOUSE!!! 8am Boot Camp 830am EWOD 930am Community WOD EWOD E2MOM x 5 ⁃ 200 m row ⁃ 20 sit ups E2MOM x5 ⁃ 200 m run ⁃ 10 box jumps E2MOM x 5 ⁃ 10 burpees ⁃ 24 jumping lunges 1 min rest