Sunday, January 5
January 4, 2014
Tuesday, January 7
January 6, 2014


3 Rounds of
20 Jumping Jacks
10 Squats
5 Dolphin Push-Ups
5 Hanging Scap Retractions

Met-Con Prep
1 x 5 Strict Press (bar only) + 5 hollow to arch
1 x 5 Push Press (light) + 5 jump squats
1 x 5 Push press (moderate) + 5 hollow to arch + 5 box jumps

3 Rounds each, alternating between:

3min AMRAP
5 Pull-Ups (CTB, Chin over bar, or Ring Row)
5 Push Press (M=115/95/75; W=83/63/45)

REST 3min

3min AMRAP
6 Box Jumps (step down only)
6 Alt DB Snatches


  1. Steph says:

    Tough workout! Surprisingly the box jump combo was harder than the pull-up one. Maybe I rested too much on the pull-ups, but the burn was definitely worse on the other side of the room. There’s a lot of room for improvement on my pull-ups, specifically c2b. Looking forward to seeing the evening classes kill this workout later!

  2. Kenna says:

    Worked with 63#, which Is slightly higher than what I have used for metcons in the past (53#). I got a little sloppy on my last round. I was able to bang out the first set in each round quickly, but would deteriorated as I got into the subsequent sets (mainly on round 3).

    The DB sets and box jumps were challenging after squats yesterday. I was/am SORE! I didn’t feel like I was in full control of my legs so I switched to step ups toward the end because I could do them faster and I didn’t want to end up with another set of punctuation marks on my shins!! 🙂

    PS one thing I miss about the old blog is the tags. I found it helpful to be able to click on one to bring up past workouts with the same movement and compare progress. Not sure if that’s easy or possible with the new system but it would make tracking progress easier, and extra incentive for commenting.

  3. Katie says:

    I felt good on this one, I actually had energy, which was awesome! I agree with Steph, the box/DB snatch part was SO MUCH worse. I went with 45# and ring rows, and focused on trying to cycle the PP, breathing at the top. They felt really good! My goal for this year is to use 53# and then hopefully 63# by the end of the year in metcons for OH movements.
    I subbed step-ups to avoid compressing the lower back, but they still were tough on the 18″ box. I picked up the DB for my first set of snatches and was like “wow, this feels heavy for 15#” — after doing a couple I realized it was 20#, but my form was okay so I stuck with it.