January 2023

FIRST COMMUNITY WOD OF 2023!!! LET THE FITNESS FUN BEGIN!!! 8am Boot Camp 830am EWOD 930am Community WOD EWOD 32min AMRAP 3 Burpee Wall Walk-ups 200m Run 6 Man Makers (Total) (50/35)(35/20) 200m Run 9 Candle Stick Wallballs (14/10)(50+ athletes choice) 200m Rest 1 min after every round completed Community WOD Teams […]

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

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 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:

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.

SOD 1 BARBELL BENCH PRESS  (12 MINUTES) ASCENDING IN WEIGHT PER SET, THEN DESCENDING IN WEIGHT PER SET AS DROP SETS 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10   SOD 2 REVERSE GRIP BENCH PRESS  E2MOM  (10 MINUTES) 5 SETS OF 8-10   >  SUPERSET WITH