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Thursday, May 4, 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 jog or 1 min bike/row

10 PVC PT > ATW > GM

:20 PVC lat & shoulder str

:20 down dog, pigeon, & Spiderman

10 pushups

5 hanging shrugs w/pause

3-5 pull-ups or 1-2 negatives

10 BB bench press

3/leg bench pitcher squats

-3 min prep-

SOD

In 18 min, complete:

5/5/3/3/3^ Bench press

4 x 5 weighted Pitcher squats/leg

-3 min BB clean-up & return to board-

WOD Review: 4 min

-3 min prep-

WOD: “Goin Down Swingin”

AMRAP in 10 Min of:

50 Dubs (Mod: 75 singles)

15 American KB Swings (53/35) (50+ 35/26)

10 Deficit pushups (45’s all)

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