Wednesday, April 2
April 1, 2014
Friday, April 4
April 3, 2014


3 Rounds of
10 Alt Samson Lunges
20 Jumping Jacks
10 Dolphin Push-Ups
20 Mountain Climbers
10 PVC Dislocates
20 Squats

Met-Con Prep
One round of 3 Wall Walks + 15 Hollow Rocks* + 15 Hip Bridges; then,
One round of 2 Wall Walks (add 10 Alt Shoulder Touches on second wall walk as able) + 30 alt step ups; and,
One round of 1 Wall Walk + near-max rep Alt Shoulder Touches (as able) + 15 Hollow Rocks + 10 Box Jumps
*Scale hollow rocks to single bent knee or 10 second hollow hold

3 rounds, each with 3min AMRAP + 3min Rest, of
5 HSPU**
10 Box Jumps

** HSPU Scaling:
RX = 1 Ab mat + 25 lb plates;
Scale Down = 1 or 2 Ab mats without plates plates
Scale Off = 5 perfect form push-ups


  1. Julia says:

    This was a nice one – great to get back on HSPU and box jumps.

    Thanks Coach Steph for shepherding the 7am through the workout! Among other things, I was super impressed by her ability to give clear instruction about hollow positioning and neutral head and tight belly and controlled ascents and descents all while upside down, nose to the wall, demonstrating a textbook handstand hold. Ok, so, good form helps you do better at everything in life…

    All best to Coach Sara, Coach Mike, & Coach Chris at this weekend’s Masters Weightlifting National Championships!