Thursday, June 5
June 4, 2014
Saturday, June 7
June 6, 2014


2 Rounds of
20 Jumping Jacks
10 Supine Scorpion
20 Jumping Jacks
10 Prone Scorpion
20 Jumping Jacks
10 Alt-T Push-Ups

1 minute death stretch per side
1 minute standing hamstring stretch per side

Met-Con (30 min time cap)
6 Rounds of
Run 400 M
8 DB Renegade Rows
(Each Renegade row consists of: Pushup, Row on Left, Pushup, Row on Right)


  1. Dray says:

    Not much to this – lots of push-ups in the renegade rows lead to sore shoulders (enough that it was painful to hold my arms up while running) but the running wasn’t too bad except the lack of motivation to speed up and get back to the painful part faster. Shoulders were hurting enough after this that I passed on the Saturday snatch workout despite that metcon looking like a lot of fun. Oh well, another time!

  2. Katie says:

    I have never wanted to quit a workout so much as I did this one….but I finished. Subbed 400m row….by about round 4 I almost begged to run, since my shoulders weren’t getting a break. The row part of the renegade row wasn’t bad, but the push-ups then the transition from knees to plank position slaughtered me.

    Thank you, Coach Adri, for continuing to encourage (harass?) me even though I threatened to throw a dumbbell at your head.