Workout of the Day
METCON
4-5 Rounds Not for Time
1200m Bike
2 Hand Over Hand Rope Sled Pulls, Heavy
500m Row/Ski
1:00 Sandbag Bearhug OR Dual KB Front Rack Hold
Notes
Use a quality focus on today’s metcon.
Pay attention to your breathing strategy and movement mechanics on the monostructural elements. Maintain solid positioning on the pulls and holds.
Machines: Aim to keep your efforts under 2:30.
Sled Pull: You can build to some heavy load on these, but aim to work at a weight where the sled never stops moving during the pull phase OR the push back.
Hold Variation: Athlete’s choice today! Choose a weight that will challenge your postural endurance. Accumulate the time with quick breaks in later sets if needed.
Programming Template: Week 6/8
Save the date: Sunday 10/11 “Lady Fox” Memorial workout and community gathering
Join us on Sunday 10/11 for a very special day commemorating the life and legacy of Jessica Fox. This event will take place on Jess’ birthday. There will be an optional workout, fundraiser for her favorite animal sanctuary, tacos and ice cream as well as group meditation led by Chris Fox plus more TBA. The event will take place from 2-5pm. If you plan on attending please RSVP below so we have an accurate headcount for food.
🥹