Tuesday, April 22
April 21, 2014
Thursday, April 24
April 23, 2014


3 Rounds of
20 Band Good Mornings
15 Squats
10 Alt-T Push-Ups
5 Plank-to-Squat


3 rounds of
Rig-to-Rack Broad Jump

Strength – Box Squat*
1 x 10 Bar
1 x 5 @ 25%
1 x 3 @ 50%
1 x 5 @ 60%
6 x 3 @ 65%

*box height should allow hips to be just below parallel, but there can be no “drop” onto box. Sit under control entire movement.
Establish ROM and box height with bar, do not go heavier than can be controlled to initial depth

3 Rounds, NFT, of
10 Side Bends/side with DB/KB
10-15 Single Leg Hip Bridges/side


  1. Dray says:

    Well this went a lot better than the last time we did back squats – even with the box, 155# still felt good compared to the struggle it was 10 days ago. Time for a rest day!

  2. Katie says:

    I’ve been slacking majorly on the comments….luckily we can always count on Kenna and Dray to hold it down!!

    I was working late hours today so had the pleasure to join the noon class. I gave a box squat a try, but just with the bar my back overarched and was hurting, so I subbed regular ol’ front squats, doing 6 x 3 at 45#. Wednesdays are always a struggle because I’m so tight after sitting for a couple days.

    30# on the side bends — my obliques always feel these the next day.

  3. Kenna says:

    Somehow our group worked up to 93#! I didn’t even realize it. I’ve never done box squats. But I felt confident because failure means just sitting back down on the box! I think toward the later sets I felt myself probably leaning too far forward coming up but overall they felt good.

    I’m in Texas through Tuesday, so keep up the comments, Katie and Dray!

  4. Dray says:

    Hooray more than one comment for a day! Some day all those people reading this blog to get the workouts will feel the pull to chime in.

    I’m also going to have to go back on my rest day comment; who can skip playing on the rings? Since opening day on Saturday is a must-attend, maybe Friday will be the day off instead…