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Monday, April 17, 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

200m Run, bike/row

10 PVC PT > ATW > GM

:30 PVC lat & shoulder str

:20 down dog, pigeon, & Spiderman

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups or 1-2 negatives

5 BB deadlifts

-3 min prep-

SOD

In 15 min, build to a challenging set of 5 Deadlifts

-2 min adjust BB weight & return to board-

WOD Review: 4 min

-4 min prep-

WOD

For time: 15-12-9-12-15 reps of: (15 min cap)

V-ups

Deadlifts (225/155) (50+ 175/125)

Burpees

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