Saturday, January 25
January 24, 2014
Monday, January 27
January 26, 2014


3 Rounds of
20 Jumping Jacks, 10 Arm Circles/direction, 6 Spider Lunges, 6 PVC Dislocates, 6 Cross-Body Spider Lunges (Dynamic Pigeon Stretch), 6 Over-Under Scap Touches/side

Partner Mobility
2 x 90sec of Partner Bully Stretch

Met-Con Prep
1 x 5 BTN Snatch Grip Push Jerk + 10 OH Band Pull-Aparts
1 x 5 Hang Power Snatch + 10 Hanging Scap Retraction
1 x 5 Power Snatch + 10 Kip-to-Hip Bridge

Met-Con 1 – “Amanda” (12min timecap)

RX’d = 9-7-5 M-Up & Snatch (M=135/115; W=93/83, must pass through full squat for each snatch rep)
– must be able to string 3 or more muscle ups together to attempt RX’d version

Scaled 1 = 6 x 4 + 6 C2B Pull-Ups + 8 Renegade Rows
– power snatch is acceptable; wt options 115/95/75; 83/63/55

Scaled 2 = 4 x 3 Snatch + 9 Pull-Ups + 9 DB Push-Ups
– power snatch is acceptable; wt options 95/75/65; 63/55/45

Met-Con 2
16 rounds (8min) of Tabata alternating b/t Mtn Climbers & MedBall Hip Bridges (8rds each)


  1. Dray says:

    Scaled 1 was absolutely brutal and it all came down to the renegade rows. As soon as I heard 6 rounds of 8 renegade rows meant 96 push-ups I was pretty sure I would be seeing the 12 minute time cap with reps left on the table. The CTB became a struggle to actually make contact by round 3, the snatches were smooth on round 1 but after a single set of rows the difficulty at 95# increased quite a bit and probably 75% of the workout was spent on the rows. I barely finished 4 rounds and I’m betting I will be feeling it. Luckily – unless I can make it to the noon class tomorrow – I will have a break until Wednesday with some travel.

  2. Katie says:

    So, uh, some muscle in my left shoulder is having some spasms….that’s totally normal, right?
    Scaled 1 looked so painful, wow. Major props to everyone who completed that!!
    For scaled 2 the toughest part was the pull-ups. During the second round I wasn’t getting full ROM despite using a huge band and resting a LOT, so I went to (challenging) ring rows to allow myself to keep moving. Snatches are so freaking hard for me. The good news is I don’t think I was pressing out; the bad news is I’m pretty sure I was bouncing/arcing the bar in front of me and jumping too wide. Push-ups felt better than usual.
    It was fun working with Kara on this one, who I often don’t have the privilege of partnering with. The mobility work was awesome too. And thank goodness there was no Metcon 2!!!
    Dray, safe travels and I’ll talk to you in comment-land on Wednesday since I’m also resting Monday and Tuesday. Maybe the rest of you can step in and help Phil, Kenna, and Sara fill the comment section?? We don’t want Chris to reinstitute blourpees….

    • Dray says:

      If they don’t they will just have to deal with me commenting even on the days I skip… I think people probably read enough from me already but I will take silence as encouragement to type more!

      I don’t think I would have survived that second metcon…

  3. Phil G. says:

    So that was hard, but good to get in the swing of an open-esqe workout. Did scaled 1 and got through 4 rounds plus 7 reps. The snatches at 115 were challenging but not hard to just break into singles given there were only four reps. This was the first time I’ve done C2B in a workout – I will need to work on stringing 2 or more together consistently as I was doing singles pretty quickly…

    what Dray said re renegade rows and what Katie said re others getting on the blog!

  4. Bill B. says:

    Tried this at RX’ed-ish (115 snatch) but did not finish in the 12 minute time cap, not even close. I hit muscle-up failure a lot sooner than I thought and failed on a ton of attempts. Although it was a disappointing and humbling day, it will be good motivation for future workouts. I can’t wait to work on muscle-up and snatch form and go after this crazy workout again.

  5. Sara K. says:

    Scaled 1 was very difficult. Biggest difficulty with the renegade rows. I think I took too much rest on them. I finished 4 rounds + 1 Snatch. Except for round 1 I did singles on the snatches but I must say they were the rest for me. After round 1 I started pulling under the bar because I realized that it meant I had less pulling to do. That made it quicker for me to get through them. I only missed 1 rep and at that point I heard Chris shout out to finish my extension. The next rep was way better. Devon gave me some good feedback on my CTB pull-ups saying that it seemed that as I got tired I would touch the bar and then rather than pushing away immediately I would hang there or come away from it almost in a negative movement before pushing away. I will work on that in the future when doing CTB. I look forward to the day that I can do Amanda Rx.