Wednesday, January 1
December 31, 2013
Friday, January 3
January 2, 2014


3 rounds of
15 band pull-aparts
10 squat to boot-strappers
5 PVC pass thru
2 wall walkers

Strength 1 – Strict Press
5, 5, 3, 3, 3

Strength 2 – Push Press
1 x Max Rep
(Wt Options = 155/135/115/95/65/55/45)

Strength 3 – Push Jerk
1 x Max Rep (add 20lbs to push press weight)

7min AMRAP 10 Alternating Single Arm KB Swings* + 5 Burpees
* scale to 10 american standard swings


  1. Steph says:

    Ahh, good upper body work this morning. My arms are sufficiently fatigued. The metcon looked much easier than it actually was. I thought 5 burpees at a time would go really fast. False. I was so slow on them. And of course the heavy breathing didn’t make the swings any better. Really had to focus on tight core and not let the kb yank me.

  2. Sara K. says:

    Yay my upper body strength is pretty much back to pre-injury strength though not quite as strong as when I was doing seated strict press with chains regularly. I worked at a rack with Jenny T. I got up to 98lbs for 3 reps. I hit 12 push presses at 95lbs and 8 push Jerks at 115.

    I liked the switch with the single arm KB swings. I used a 20kg and like Steph had to focus on keeping my lats pinched and core tight to keep the kb under control. I have bruises on the base of my palms from tripping on the run during yesterday’s workout so I subbed the burpees with the aerodyne. I could barely keep that thing going today. Worse than any other day I have ever been on it.

  3. Katie says:

    I love me some S2OH!! I got to 50# for the 3 rep strict press, but felt like my back was probably overarching as I struggled to get it up. I did 1 accidental push jerk then 10 push presses at 55#, followed by 7 push jerks (or power, not sure what I did) at 65#. I subbed band pull-throughs for the swings because my lower back was starting to bother me. Burpees continue to be one of my least favorite exercises, and they made 7 minutes seem like forever.