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SOD: E2MOM x 12:00 (6^ Rounds) 5^ BB bench press 15 Hollow Rocks Partner WOD: 35 min AMRAP 200 Dubs (300 singles) 20 Bench Press (Athlete’s choice) 400M MB run (together) 40 cal Bike 60 MB sit ups 60 MB lunges All reps split. Run together and share the ball

LET THE HOLIDAY WEEKEND BEGIN 🔥 💥 🕷 💪 8am Boot Camp 830am EWOD 930am Community WOD EWOD 5RFT 20 Hang Power Cleans 20 Forward Lunges 20 Push Jerks 20 Abmat Sit ups 400m Run/500m row *Barbell 95/65, 50+ 65/45 Community WOD Chippah! Teams of two: 100 Push ups 90 cal Bike 80 Front squats

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.

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:

SOD- 15 minutes to get 4 sets of: 7/leg Back racked plate deficit lunges 15 Double DB bicep curls 15 GHD sit ups OR Ab Wheel/Erg seat rollouts 1:00 rest WOD #1- 5 RFT (18:00 cap) 8 Double DB squat cleans 8 Burpees 40 Dubs (40 Penguin hops OR 70 singles) WOD #2-With a partner

8am Boot Camp 830am EWOD 930am Community WOD EWOD 28min AMRAP 400m Run 10 Burpees Box Jump-overs (24/20) (50+ 20/16 – jump or step) 20 Ab Mat Situps 30 SA DB Snatches (Total) (50/35) (50+ 35/20) Community WOD 4RFT (35min Cap) 800m Run with a partner (Sub: 1000m Row OR 2400m Bike) 24 Power Snatches

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