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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 With […]

Glycolytic *The intent of Glycolytic days is 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 WOD:

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.

(Salem: 7:00, 8:15 and 9:30 & MHD: 8:30am) (Community Cookout to follow: BYOB) • 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 2 cycles of push-up > down dog >

Sunday Funday: 9am Salem & 8:30am MHD Pre-Murph Recovery/Fun Day WOD 1 Warm up style activities WOD 2 Every 4:00 x 4 sets 500M Row 20 Sit-ups 20 Bicep curls (DB or BB) WOD 3 AMRAP 10 10 Slam Balls (# Ath choice) 10 Burpees 10 Double DB Push Press (lighter) 20 Plank Up-Downs (10/arm)

8am Boot Camp 830am EWOD 930am Community WOD EWOD For time: 35min cap. Teams of 2. Both athletes working together. Partner A: will start the run Partner B: will start the chipper. Switch when your partner returns from the run. Complete the following: Partner A. 400m run Partner B. 200 DB Snatch’s. (50/35) (35/25) 200

Glycolytic (MHD: Don’t forget your bath towel today) *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

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. *MHD: Bring in a bath towel

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.