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8:30 MHD / 9:00 Salem SOD: In 15 minutes complete 4 sets 1-2 Pull-up bar Pullovers Or 3-5 Strict Pull-ups And 10 Ring Push ups WOD 1: “The Chief” AMRAP 3 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 1:00, repeat 5 times Pick up where you left off WOD 2: AMRAP […]

SATURYAY  8am Boot Camp  830am EWOD 930am Community WOD EWOD 2 Rounds 50/40 Calorie Assault Bike 40 Wall Balls (20/14) 30 Plate V-ups  20 Renegade Rows (50/35) 10/side DB SA Floor press  Community WOD  Teams of 2 AMRAP 26:00 200m run together 40 SA DB Power Snatches (50/35)(35/20) 200m run together 40 SA DB Squat

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: 7 min

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics 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: 5 min Warm-up together 200m

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.

PLEAESE NOTE: THE WICKED 1/2 MARATHON IS GOING FROM THE SALEM WILLOWS TO MHD KNECK AND BACK. TRAFFIC WILL BE DELAYED. FROM 730-930am. LEAVE EARLY FOR THE WOD IF YOU DONT WANT TO BE LATE. OR BIKE, run or scooter! 7am Wicked 1/2 Marathon starts 8am Boot Camp 830am EWOD 930am Community WOD EWOD 35min

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