Tuesday, April 15
April 14, 2014
Thursday, April 17
April 16, 2014


3 Rounds of
10 Band Good Mornings
10 Supine Scorpion
10 Dolphin Push-Ups
5 Hanging Scap Retractions

1 x 3 chin-ups + 10 RDL (bar only)+ 10 dead bugs (5 per side)
1 x 3 chin-ups + 5 DL (light wt)+ 10 Alt T push-ups (5 per side)
1 x 3 chin-ups + 3 DL (moderate wt) + 10 dead bugs (5 per side)

21min EMOM rotating between the following exercises*:
A) 3-6 Strict Chin-Ups (Scale Down to band assisted; Scale Up to weighted, but only if you have 10 or more strict)
B) 6 Deadlifts
C) 12 Push-Ups

– Deadlift Weights (choose closest option to bodyweight) = 225/185/155/135/115
* 7 rounds of each exercise


  1. Kenna says:

    I worked from home today and hit up the noon class, good group! I had aspirations of 135#, but ended up using 115#, and glad I did because it was definitely challenging (in a good way) towards the end.

  2. Dray says:

    Well, it didn’t take long for all three points to get really painful… started with weighted chin-ups but had to drop that by round 5. The deadlifts felt good – at 185# I was careful to keep full focus and not rush this since with a full minute time wasn’t a problem. Still have some issues maintaining stabilization across multiple reps without resetting but this type of workout was perfect to improve on that front.

  3. Katie says:

    This was a tough one, wow! My shoulders quickly fatigued. I used the blue band for 3 fairly challenging reps, then about halfway through had to switch to the green band, did 5-6 reps on that one. DL were brutal, lower back wasn’t feeling great so I went with RDLs at 115#.

  4. Reg (cfdc's odb) says:

    Thanks to “Marky Mark” (Minukas) for pushing me to wear the weight vest for the chin-ups. Come to think of it, Mark *always* pushes me whenever he and I team up for a workout. 😀 But I managed to get three weighted chin-ups on every round. 😉

    I used 225# for the deadlifts. Not a problem…and I even took my time with them. I did “competition-style” (hand-release) push-ups for the most part.

    I usually do not come in for a Wednesday class, but I had to come in for the deadlifts. I’m glad that I did.

    Noon time rocks! 😀