Thursday, April 24
April 23, 2014
Saturday, April 26
April 25, 2014


3 Rounds of
15 Jumping Jacks
15 Squats
10 Alt Single Leg Bird Pickers
10 Scorpions
5 Hanging Scap Retractions
5 Plank-to-Squat

Met-Con 1
12 minute EMOM (6 rds of each exercise), alternating between:
A) +3 Burpees*
B) +3 Toes-to-Bar

* ascending ladder; add 3 reps each round: 3 Burpees, 3 T2B, 6 Burpees, 6 T2B, 9 Burpees, etc.; Reps do not have to be unbroken, just within the minute; If unable to complete required reps in time, next round ON THAT EXERCISE restart at 3 and continue as before (do not need to restart other movement).

Met-Con 2 (15 minute time cap, must be out the door for last run by the 12 minute mark)
800m Run
40 Ab-Mat Sit-Ups
40 DB Russian Twists
40 V-Ups
800m Run

Band Hamstring series
– 1min Straight Up
– 1min To Side
– 1min Across Body


  1. Dray says:

    Lot of ups and downs with this workout.
    First, excited about the run – then it started raining and I saw 5:30 rowing (I never want to see row 3000 m on the board again).
    Then the rain stopped and running was back on the table – then I remembered there was a first workout.
    3 T2B = easy – 15 T2B = awful .
    Finishing the 18 burpees was a good moment followed by the week’s activities (and maybe poor eating during the day) catching me with calves starting to cramp on the first 400m (worked it out by the end of the 800m).
    Situps were no problem but everything after that was painful.
    Finished on a high note with a combination of being done and seeing Dave and Emily still rowing away emphasizing how happy I was about the rain stopping just in time!