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Workout Of the Day
Strimulus Of The Day
Lift
For the Lift, build to a heavy set of 5 push jerks using 5-20 lbs more than each set completed from the previous week.
Hold the receiving position of the final rep for :03 before standing to build strength in the position.
Metcon
Finish each round in less than 2:15.
Single modality, monostructural workout.
Score is the slowest 400-m time.
Pays to hold a consistent pace.
Whiteboard Of the Day
Target | Consistent pace across all 7 efforts.
This workout is a great opportunity to practice run pacing.
Score is your slowest 400-m time. All efforts should be completed in 2:15 or less.
We’ll spend some time in the warm-up working to identify a sustainable pace, and scaling the distance if necessary.
Those who are unable to run can use a machine for an equivalent distance.
Strength Of the Day
Push Jerk
5-5-5-5-5
*rest 2 min between sets*
Metcon Of the Day
Every 3:00 x 7 sets:
400m run
*Score is your slowest 400m time*
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