Monday, July 21
July 20, 2014
Wednesday, July 23
July 22, 2014


3 Rounds of
20 Jumping Jack Complex (1 Jumping Jack + 1 Split Jack)
10 Supine Scorpion
20 Mountain Climbers
10 Alt Lunge and Twist
20 Band Good Mornings


1 Minute Death Stretch per side
1 Minute Standing Calf stretch per side

2 Rounds of the following:

3min to complete Run 400 M. / Burpees in remaining time
Rest 1 Minute

3min AMRAP of 10 Box Jumps / 10 Push Ups
Rest 1 Minute

3min to complete Run 400 M. / Burpees in remaining time
Rest 1 Minute

3min AMRAP of 10 KB Swings / 10 Flutter Kicks
Rest 1 Minute


  1. Katie says:

    Watching the 5:30 class, Paul tried to warn me to go home. It was a sweatfest for sure, but I was glad I stayed. Burpees were the worst, as usual. Everything else was tolerable.

    Air conditioning and a cold shower felt SO GOOD after this one! Why do we choose to live in a city built on a swamp??

  2. Dray says:

    So looking back on my comment from Sunday, I thought I kept it light but still ended up being insanely sore (and I still am) so I was a little worried about running and box jumps but they actually did exactly what I hoped and helped work it out a bit!

    This was rough – at 7:30 the gym was significantly warmer than outside leading to a very sweaty warm-up and even more motivation to stay outside on the run as long as possible (as if burpees at the end weren’t enough motivation to conserve some energy). Maintained about a 1:45 pace for the runs and pretty consistent on the burpees – for those who counted, 20-19-18-17 through the four rounds.

    The KB swings were awful and only made worse by being paired with the flutter kicks that just went by so very fast each time. I think several of us were gradually increasing the number on those so we could keep moving without having to stand back up. Never really hit failure on the push-ups which is rare but mostly because lack of air was leading to more rest even when my arms weren’t giving out. Shockingly hard to breathe trying to plow through 10 push-ups after running, burpees, KB swings, running, burpees and box jumps.