Tuesday, March 18
March 17, 2014
Thursday, March 20
March 19, 2014


3 Rounds of
10 Pause Squats
5 Dolphin Push-Ups
10 Lunge and Twist
5 Reverse Hand Position Push-Ups (may be done against the wall)

90 sec Death Stretch each side (:45sec Chest Up, Quad emphasis /:45sec Hips Down, Hip Flexor emphasis)

Strength – Front Squats
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
2 x 5 @ 80%

12min EMOM, alternating between:
3 Power Cleans (Wt Options = M:155/135/115/95; W:103/93/73/53)
6 Bastards (over the bar burpees; chest-to-floor + jump over the bar = 1 rep)


  1. Scott says:

    Time to get back on the horse

  2. Katie says:

    A pretty rough night for me — I don’t think my body likes not working out for 3+ days, ugh! Squats were such a struggle, I managed working sets at 45# and 50#, but they didn’t feel good. Coach Chris noticed my hip flexors were tight, which caused me to be really forward, so that at least explained why it was so tough.

    Power cleans were extremely tough because my shoulders were tight. I should have take a minute to do some PVC dislocates and lighter warm-up cleans. Subbed regular burpees for bastards because the lateral hop felt really unsteady.

    I’m signing up for next semester’s classes soon and I’m going to do my best to plan them so I don’t have to take 2 days in a row off from CFDC. Priorities!!