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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 4 ascending push-up to down dogs (1 p-up – down dog, 2 p-ups – down dog etc…) 30 sec […]

Glycolytic • 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 30 sec jumping jacks 30 sec push-up down dog 30 sec step to Spiderman 30 sec PVC pass thru 5 PVC clean

SOD- 4 sets 10/leg DB Reverse lunge to box step up 15 SB knee tucks (Salem) OR 15 ERG knee tucks (MHD) 1 Legless Rope climb (mod 2 rope pulls or 10 straight leg Ring Rows) (Salem) OR 6 Feet elevated /horizontal ring rows (MHD) 1:30 rest WOD 1- AMRAP 12 30 Dubs (45 singles)

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 60 sec bike or row 10 leg swings 30 sec down dog str 30 sec pigeon st/leg BB front rack str

OlyNastics • 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 100m Jog or 2 loops (Salem) 10 leg swings 30 sec down dog str 30 sec pigeon st/leg 15 PVC pass thru

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 WOD: 5 min Warm-up together 50 jump ropes 3 inchworm walkouts to a push-up elevated (box) Spiderman str elevated pigeon str 2 step-ups/leg 5 hanging shrugs

Glycolytic • 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 bike or row 10 PVC pass thru PVC Banded Chest stretch (new one) (https://www.youtube.com/watch?v=Z97AHzzx3bc) 10 BB bench press 2 min

Gymnastics **MHD: Bring your Bath Towel today** • 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: 6 min Warm-up together 30 sec each of: jumping jacks push-ups to down dogs mt. climbers steps to Spiderman air

BE PREPARED FOR TRAFFIC DELAY DUE TO ROAD RACE. LEAVE A LITTLE EARLY SO YOU ARE NOT LATE. SOD E2MOM for 5 Rounds (ascending in weight) 3 Position Power Clean (hip, knee, floor) + 1 FS WOD 1: “Nicole Goes Biking” AMRAP 15 25/20 Cal Bike Max reps pull-ups WOD 2: AMRAP 15 6 Rounds

BRING IN YOUR OLD SNEAKERS FOR DONATION FUNDRAISER! 8am Boot Camp 830am EWOD 930am Community WOD EWOD 30 min AMRAP 20/17 cal. Bike 20 RKBS (53/35 ) (50+ 35/25) 20 bar facing burpee over bar 20 Hang cleans (95/65) (50+ 65/55) COMMUNITY WOD Teams of 2 (Alternate full rounds) 8 Rounds 200m Run 10 S2OH