Saturday, July 19
July 18, 2014
Monday, July 21
July 20, 2014


2 Rounds of
15 Squats
12 Cossack Lunges
9 Hips to Wall
6 Alt Bird Dog Pushups
3 Rolling Split Straddles

Strength – Back Squat
1×10 w/ bar
1×6@ 35%
1×6@ 50%
1×6@ 65%
1×6@ 75%
4×6@ 80%

Team Met-Con (30 Minute time cap, up to 5 people per team)
3 Rounds of
Row 15 Calories
15 Deadlifts (M 185/135/95 W 133/93/73)
15 Box Jump Overs
15 Ball Slams (H St sub Wall Ball or Chris’s coice)
15 Burpees w/ jump to Pullup bar target just above reach


  1. Kenna says:

    Working with Megan and Robin was awesome, they were rocking the squats and the metcon! I got up to 103# for the last 2 sets, felt challenging but solid.

    Metcon was brutal! First time I’ve used a 20″ box since the infamous !! incident. I jumped the whole first round but then got nervous and switched to step ups because my legs were feeling pretty tired. I feel like I earned my birthday milkshake this weekend!

  2. Dray says:

    Definitely didn’t push the squat weight today – coming back from travel and some terrible food decisions yesterday (I… lost count of the Oreos) had me feeling a bit lazy! 165# for 6 felt steady and strong, didn’t have to slow down much even on the last set.

    The metcon was rough, though! Anything after rowing is just magnified in difficulty. It didn’t help me feel better that Tom put my sister in the same group with the same deadlift weight but I pushed the speed on the rowing a bit which made even 135# deadlifts and box jumps painful. Good way to try to balance out awful eating while on the road…