WEDNESDAY 06/19/2024

Welcome to a new week! As you push your limits in the gym, remember that the habits you create here extend far beyond these walls. The dedication you show to each workout can inspire discipline in every aspect of your life. By staying consistent with your training, you build resilience and strength not just physically, but mentally too.

Remember to hydrate! Hydration and proper nutrition are essential fuel for your progress, supporting recovery and sustained energy throughout the day.

And above all, remember to have fun!

‍EVENTS:

Open Gym Times this Week | Saturday 10 am -12 pm+ Sunday 1-3 pm

Only one Saturday class @ 10 am.

Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm

Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)

Whiteboard of the Day

This workout is a mix of jumping and running that will likely create a lot of leg fatigue.

The box jumps increase in volume each round, but decrease in height. Move smoothly early on and increase your speed in the third round once the box height decreases.

Scale box height to keep each set under 2 minutes but still decrease the height with each new round.

If needed, stack plates to change the box height but make sure the plates are stable and safe on top of the box.

In the warm-up, we’ll practice different strategies for getting down from the box. You may rebound but understand that there are risks involved that likely outweigh the benefits. If you plan to rebound in the workout, you’ll need to demonstrate smooth and controlled reps with your feet under your hips. Avoid leaning forward during the rebound as it creates an increased angle at the ankle and ultimately more stress on your achilles.

If at any point you appear to lose control of ideal mechanics for a rebound, we’ll ask you to switch to a step down from the box.

No run effort should take longer than 2:15. We’ll do a 400-meter test run in the warm-up. If you cannot finish in under 2:15, reduce the distance to 300 meters in the workout.

Workout of the Day

METCON:

For time:

‍15 box jumps (30 in)

400-m run

20 box jumps (24 in)

400-m run

25 box jumps (20 in)

400-m run

SKILL WORK:

Post-workout:

8 sets:

‍:20 hollow hold

:10 rest