Wednesday, January 29
January 28, 2014
Friday, January 31
January 30, 2014


3 Rounds of
30 seconds jumping jacks
30 seconds mountain climbers
30 seconds squats


3 Rounds of
5 Hanging scap retractions
10 hollow ups
15 superman w/ arm retraction

24min EMOM ladder alternating between:
+2 pullups
+5 Double Unders

– e.g., begin with 2 pull-ups the first minute, 5 DUs the second minute, 4 pull-ups the third minute, 10 double unders the fourth, etc.
– Reps do not need to be unbroken, just completed within the minute timeframe.
– When unable to complete reps for a given exercise, restart the next round at the beginning for THAT exercise only
– Pull-Ups Scaling: (A) Band Assisted String (1 band only); (B) 5 Ring Rows (no laddering)
– Double Unders Scaling: 20 Lateral Hops over rope (O&B=1rep) PLUS 40 single skips (no laddering)

2 Rounds, NFT, of
15 DB Powell raises/side


  1. Dray says:

    That was a fun one! I think my travel lately has thrown me backwards with double-unders but the pull-ups went pretty well. Failed on round of 25 DUs and could barely string more than 5 together when I started but by the end it was starting to connect again. Made it to the round of 18 before failing with 10 pull-ups. 2 + 4 + 6 + 8 + 10 + 12 + 14 + 16 + 10 + 2 + 4 + 6 = enough pull-ups.

  2. Katie says:

    I was debating between the band and ring rows, but decided to start with the blue band and managed to stick with it, though I restarted at 2 many times. My sets were something like 2, 4, 6, 6, 2, 4, 5, 2, 4, 4, 2, 4 — so about 45 total?? Not bad! For the sets of 2 in particular I took my time and really focused on initiating by squeezing the scapula. Hops and single skips were fun, just enough to get my heart rate going! The first couple rounds I noticed Megan was finishing a a couple second before me, so after that I started racing her(unbeknownst to her), so I improved my time each round. Always good to have someone to chase!
    The Powell raises were undoubtedly the toughest part of the workout. Thank you, Sara, for reminding me that 10# was not realistic…5# was challenging enough!