Skill
Today is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12.

8 minute double under ladder
5-10-15-20-25… etc double unders
Rest as needed between unbroken sets.

We’re starting a double under progression that will fall on Wednesdays for the next 6 weeks. Use today to establish a baseline for your jump rope skills; you don’t need to stick to the rep scheme of 5-10-15-20… any linear progression of difficulty will do. Below is a list of double under drills and progressions in ascending order of difficulty. For today you can pick any of the skills and then work your way across the rep progressions. Your coach can also help explain and guide you through the progressions in class.

Single unders: 10-20-30-40-50-60…
Fast single unders: 10-20-30-40-50-60…
Alternating fast and slow single unders every 5 reps: 10-20-30-40-50-60
Single unders with a double every fifth jump: 5-10-15-20-25-30…
5 single unders, 5 double unders: 10-20-30-40-50-60…
Double unders: 5-10-15-20-25-30
Double unders (big jumps): 20-40-60-80-100-120…

Workout of the Day
Today is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12.

AMRAP in 25 minutes:
500 meter run
50 sit ups
50 thrusters

Use a very light weight on your barbell! You should be able to finish 50 reps in 2 or 3 tough sets. If you’re breaking it into smaller chunks, you’ve almost certainly gone too heavy! Settle into a steady pace across all three movements and do your best to endure.

standard: 35/25
rx: 45/35
sport: 75/55
metcon: 5×4:00 on, 1:00 off