Friday, February 14

Warm-Up
2 rounds of
40 Jumping Jacks
30 Mountain Climbers
20 Spider Lunges
10 Hips-to-Wall

then,

2 rounds of
15 Squats
10 Hanging Scap Retractions
5 Plank-to-Squat

Met-Con

7 Min AMRAP of
15 Box Jumps
12 KB Swings
9 Burpees

3min Rest

7 Min AMRAP of
15 Toes to Bar*
12 Alt Pistols**
9 Burpees

3min REST

7 Min AMRAP of
15 Russian Twists
12 Alt DB Snatches
9 Burpees

3min REST

*Scale Toes to Bar to 15 V Ups
** Scale Pistols to 24 Alt Reverse Lunges (stepping back)

Brett V says:

February 13, 2014 at 11:09 pm

Oh, this looks freakin’ awesome! Boom-shakalaka
Phil G says:

February 14, 2014 at 2:16 pm

It was pretty awesome. For each AMRAP, I focused on two things: (1) getting through all the reps of a movement so I didn’t waste time resuming the same exercise and (2) making doubly sure I pushed through all the burpees at once. Did pretty well on 2, but not as well on 1. Finished with 3 complete rounds plus a handful of reps on each.
Dray says:

February 16, 2014 at 8:45 pm

I’ve been lax in my commenting this weekend largely because this workout wore me out and I’ve been spending any and all free time crashed on my couch instead of in front of my computer. I wouldn’t want my streak of responding to every day I attend to slip, though, so back at it!
–
Started on T2B, nailed the first 15 but after the first 9 burpees pretty much everything went downhill. By round 3 I was getting 2-3 reps at a time before dropping off the bar. Just missed 3 rounds by a couple burpees on that one, then on the rest just beat 3 rounds by a couple reps in each case.