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Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily 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 Warm-up […]

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 SOD- 20 minutes to get 4-5 sets 5 Strict Pull-Ups 4 Pole Box push (This should be heavy!) 10 Pendlay Rows :90 rest Salem WOD 1- AMRAP 15 2 Rope Climbs 10 Pistols 15 Burpees 30 Dubs Salem WOD 2- AMRAP 12 with a partner 5 DB Snatches/Arm (50/35) 7 Box Jump Overs (24”/20”)

Phosphogenic • 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 60 sec jog 10 leg swings/leg 5 push-ups to down dogs 5 step to Spiderman stretch/side :30/arm banded front rack stretch (https://www.youtube.com/watch?v=W_llg8YcgFk)

Glycolytic (2-5 min bursts) • 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: 5 min Warm-up together: 3x easy 5 cal Row 10 air squats 5 BB sumo dead high pulls 5 box step-ups 5 BB

Gymnastics Focus • 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 60 sec jog 10 leg swings/leg 10 PVC good mornings 5 push-ups to down dogs 10 sec HS hold 5-10 BB

Lactate Threshold • 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 2x 20 jump rope 5 push-ups to down dogs 10 PVC pass thru :30/arm PVC chicken stretch (external rotation) ( https://www.youtube.com/watch?v=_zMxXpvjZ_0)

Metabolic Conditioning • 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 60 sec jog 5 push-ups to down dogs 10 PVC pass thru :30/arm PVC chicken stretch (external rotation) ( https://www.youtube.com/watch?v=_zMxXpvjZ_0) :30/arm

Salem & MHD SOD 1-Bulgarian Split Squat death set SOD 2- E2MOM x 10:00 2 Power cleans + 3 Front squats WOD 1- AMRAP 18 With a partner 8 Hang Power Cleans 30 Dubs 8 Burpees over the Bar * alternate full rounds WOD 2- Double tabata Bike or row for total calories

SATURYAY April 23rd 8am Boot Camp 8am Community WOD NO EWOD OR 930am Community WOD due to Festivus Comp  9am Festivus CrossFit Competition Community WOD Teams of two 30min AMRAP done OUTSIDE 20 SD Plank Rows per side 30 SA DB Snatch per side 40 SA DB Dead Lifts total 500m Run Together (Farmer Carry of unable to