Workout of the Day
METCON
2 Rounds for max reps
AMRAP 3 MIN
Double Unders
Rest 2 min
AMRAP 3 MIN
Row (Meters)
Rest 2 min
AMRAP 3 MIN
Burpee Box Jumps (24/20″)
Rest 2 min
Notes
While each of these 3 min intervals on its own could be attacked aggressively, consider the context of a total 18 minutes of work time here today and a high number of repetitions. Finding the right pace might be challenging, given technique and coordination will come into play. A good rule of thumb is to take your first round of work as if you were going to do the movement for 6 minutes straight instead of 3. Once you make it through your first round, then aim to meet or beat your scores in the second wave, knowing that effort will have to increase for output to match as you fatigue.
Regardless of skill, practice double unders for 3 minutes during each round today.
BBJ: To perform the prescribed version of the movement, you may step or jump back to and up from your burpee, and then jump up to the top of the box. Fully extend the knees and hips at the top, and step down for the next rep. Scale to a lower box (16/12/6″) and/or step up to the box as needed.
STRENGTH
Heavy Front Rack Hold
3-4 x 30 sec @ 90-110% Front Squat 1RM
Notes
The goal is to challenge our core, upper back, and shoulder endurance under heavy load and fatigue. If your squat 1RM weight is not sufficiently challenging here, add more weight!
Aim to rest no more than 1 min between holds and/or just trade off with bar partners as efficiently as possible.
(Group Class Programming WK4/8 )
Amazing turnout for our 11th Annual Community Art Show. Thank you to EVERYONE who participated in any capacity!
Modified Snow Day Schedule ☃️
We will be opening late today with our first class and OG access starting at 10am. Thank you so much for your understanding and please travel safe! (And bring an extra pair of shoes to the gym to train in from the ones you commute in to help keep our floors dry and clean!)