S&C 03/26/2019

Grit Strength and Conditioning – Strength & Conditioning

Accessory Work

Spend 10 Min working on Goal Work

Metcon (7 Rounds for time)

Scale run distance if you cannot make it back somewhere close to the goal time so that you have some rest between each run. Scale to row if needed.

800m Run (Time)

Max Effort 800m Run

Goal = Under 4 minutes

* Rest 2 minutes

(Clock from 0:00 – 6:00)

400m Run (Time)

Max Effort 400m Run

Goal = Under 2 minutes

*Rest 1 minute

(Clock from 6:00 – 9:00)

200M Run (2 Rounds for time)

Goal = Under 1 minute

*Rest 1 minute between efforts

(Clock from 9:00 – 11:00 for 1st run)

(Clock from 11:00 – 13:00 for 2nd run)

100m Sprint (3 Rounds for time)

Goal = Under 30 seconds

* Rest 1 minute between efforts

(Clock from 13:00 – 14:30 for 1st sprint)

(Clock from 14:30 – 16:00 for 2nd sprint)

(Clock from 16:00 – 17:30 for 3rd sprint)

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