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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 WOD: 6 min […]

8am Boot Camp  830am EWOD 930am Community WOD EWOD 24min EMOM  Minute 1: 5 Wallballs (20/14)(14/10) and 5 Burpees Minute 2: 12 Box Jumps (24″/20″) Minute 3: 5 Power Cleans (95/75) (75/55) and 5 Front Squats (95/75)(75/55) Minute 4: 15/12 Calorie Row Core Finisher 1- 14 Turkish Sit-ups 2 – 50 Ab Mat Situps 3

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.

Tuesday (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

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:

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