Sunday, July 6
July 5, 2014
Tuesday, July 8
July 7, 2014


3 Rounds of
15 Jumping Jack complex (jumping jack + split jack)
12 Spider Lunges
9 Hips to Wall
6 Alt Samson Lunges
1 Minute OH Band Distraction/side
1 Minute Standing Calf Stretch/side (:30/:30 straight leg/bent)

EMOM 24min (8 rounds each)
15 KB Swings
12 Box Jumps* + 3 Alt Jump Lunges/side**
9 Toes to Bar + 6 Burpees
*Box Jumps are Step Down only
**May scale Lunges up to 4-6 Alt Pistols

– scale workout, if needed, to
– – 12 KB Swings
– – 9 Box Jumps + 3 Alt Jump Lunges
– – 6 T2B/Hanging Knee Raises + 3 Burpees


  1. Dray says:

    This was a lot of fun, really! About 4 rounds in I was still doing pretty well, then lost the kip for T2B which cut deeply into the rest after burpees and it was a chain reaction of awful from there.

    I’m always a little curious after an EMOM how long doing the same amount of work would have taken if done straight through. After adding this one up… I think 24 minutes actually looks optimistic! 120 KB swings, 96 box jumps, 72 T2B, 48 burpees and 24 jumping lunges (per side). So the forced pacing is magic, apparently.

  2. Julia says:

    Nice one – felt like 24 worthy minutes! Thanks Katie for her help with band pull-throughs (I subbed out the kb swings), including basically anticipating every cue I got from Coach Chris, which included basically every problem spot I have with hips-to-wall, good mornings, and RDLs. Good diagnostic tool in that sense, I guess.

    Dray – interesting analysis! Glad I didn’t know the added-up numbers beforehand, though…

    • Dray says:

      I’ve been told not to do that ahead of time and normally I follow that advice!

  3. Katie says:

    If anyone ever needs coaching on band pull-throughs, let me know. Or step-ups, I have those down too! 🙂

    The only other note I have for this workout is that Coach Chris told us the scaled verison included 6 burpees, not 3. 48 burpees is quite different from 24.