Saturday, April 19
April 18, 2014
Monday, April 21
April 20, 2014


3 Rounds of
20 Jumping Jacks
10 Lunge and Twist
20 Band Good Mornings
10 Supine Scorpion

Strength – Deadlift
1 x 10 RDL @ bar only
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

Team Metcon (3 people to a barbell*)
10-8-6-4-2 Alt Front Rack Lunges (5 per leg, 4 per leg etc)
12-8-6-4 Pendlay Row
20-16-12-8-4 Plate Russian twists

Barbell Wts: M=135/95/75; W=93/63/45
*A does 10 lunges, then B, then C. Next A does 8 lunges, then B, etc.. Once finished with lunges they move on to Pendlay rows in same manner (may add up to 1 plate per side for rows). Once rows finished, pull a plate off to use for Russian twists, following same A then B then C format.


  1. Dray says:

    Didn’t push toooo far today, definitely wanted a nice pace to focus on form and ended up working up to where I struggled in the open: 225#. Today (unlike then) I was able to keep my core tight and stabilize effectively even on the last couple reps when it started to feel pretty heavy. I’m not really sure what my max is but if I can keep that lesson in mind, 80% should be a bit heavier than this.

    Switched from working with Richard on deadlifts to Tony on the metcon. At 95# and with two of us we plowed through this with barely any downtime. That was fun and probably going to notice it more tomorrow but ended class feeling good!