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Tuesday, March 7, 2023

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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.

Review Warm-up and SOD: 5 min

Warm-up together

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

5 hanging shrugs w/pause

-3 min prep-

SOD

In 15 min, complete sets of 10^ Bench press

2 min return to board

WOD Review: 5 min

-3 min prep-

WOD

10 min AMRAP of:

10 Deadlifts (225/155) (50+ 155/105) (60+ 135/95)

5 UKBS (53/35) (50+ 35/26)

*Increase KBS by 5 after each round

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