Monday, August 4
August 3, 2014
Wednesday, August 6
August 5, 2014


3 Rounds of
10 OH Band Pull-Aparts
10 Alt Samson Lunges
10 PVC Dislocates

Skill Work (10 minute time cap)
1 x 2 Wall Walkers
2 x 1 Wall Walk + 10-20 Alt shoulder touches* + Max L-Sit or V sit
* scale to 2 x 2 wall walks

Strength – Push Press (20 Minute time cap)
1 x 10 strict press; then,
5 x 5 push press

Tabata (8 Minutes)
4 Rounds Push-ups
4 Rounds Spider Planks
4 Rounds Push-ups
4 Rounds Windshield Wipers


  1. Dray says:

    Hooray Mike for joining us on the comments yesterday! Recruiting you all, one at a time…

    Push press today went pretty well – I’ve been using 135# for previous workouts but never 5 at a time so this was good! Still not able to cycle heavy weights effectively, just can’t bring the bar down in a position to really push it off the chest without resetting.

    Will tomorrow be a rest day? We’ll find out soon, I hope!

  2. Katie says:

    Push presses: better than strict presses, not as fun as jerks. I worked up to 68#, which is decent for me for 5 reps….probably could have done 73# but this wasn’t a day for a max effort.

    For such a short met-con, wow, that was rough!