Saturday, May 31
May 30, 2014
Monday, June 2
June 1, 2014


2 Rounds of
10 Scap push-Ups
15 Hip Bridges
10 Side Plank Reach-and-Squeeze each side
15 Band Pull-Aparts
10 Cossack Lunges (5 per side)
15 V-Ups

Strength – Floor press
Work up in weight; should be challenging but precise at each weight

Partner Met-Con
5 Rounds of
:30 DB Push Press
:30 Rest
:30 Med Ball Sit-ups
:30 Rest
:30 Burpees
:30 Rest

– Follow the leader style
– Med Ball Situps = Throw from OH as you come up (not from chest); Throw HARD into wall.


  1. Dray says:

    Could have been a little more optimistic on the weights for today, never really pushed it and only went up to 135# for the set of 2. Had been thinking of going for an extra set or two but wasn’t all that disappointed when we ran out of time!

    Med ball situps always end up being harder than I expect. All in the arms, keeping that ball overhead gets tough. DB push press always ends up being exactly as hard as I expect which is painfully hard. Burpees felt like the easy part of this, really.

  2. Kenna says:

    Got up to 88# on the round of 2. Last time I did these in March (?) I got 88# for one rep but missed the second, so I consider today an improvement.

    Ditto everything that Dray said on the metcon. I used 25# which was quite challenging in the later rounds.

  3. Katie says:

    I made it to 73# for 2 (starting at 53#)….I think that matches my max, but I’ll have to go back and check. I like floor presses because I feel like they strengthen some of the muscles I’ll need to hit that 63# OHS sometime this year!

    That metcon was unexpectedly brutal. I thought it wouldn’t be too bad with the 30 seconds “rest”, but wow, that went QUICK. 20# DB got really heavy, really quickly. Used 12# for the med ball sit-ups….which were actually my favorite part, I find them very therapeutic. 🙂