Saturday, September 13
September 12, 2014
Monday, 9/15
September 14, 2014


5 Rounds of
1 Inchworm in place
2 Spider Lunge w reach up on both Sides
3 Rolling split Straddles
4 Scorpion (prone)

Strength – Deadlift
1 x 10 RDL w/ Bar
1 x 5 @ 35% 1RM
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
3 x 5 @ 80%

Team Met-Con (4 per team)
Follow the leader, each person must finish a block before the first person begins DL at next weight (So once partner 1, 2,3 and 4 have all finished 3rd rounds of 5/10/15, adjust weight and P1 begins 10/10/10)

3 Rounds of:
5 DL @ A
10 Burpees
15 Box Jumps


2 Rounds of:
10 DL @ B
10 Burpees
10 Box Jumps


1 Round of:
15 DL @ C
10 Burpees
5 Box Jumps

If DL Max over 405: A=315, B=275, C= 225
Between 365-405: A= 295, B= 245, C=205
Between 315-365: A= 275, B= 225, C=185
Between 275-315: A= 245, B= 205, C=155
Between 245-315: A= 205, B= 155, C=135
Between 185-245: A= 155, B= 135, C=115*
Between 135-185: A= 115, B= 105, C=95*
Below 135: 3 sets with same KB

* if using ladies bar, weights will be 2 lbs less (ending in 3, not 5)


  1. Kenna says:

    Used working weight of 143# on the DLs, which was definitely challenging, but felt solid. Need to work on head/gaze positioning and keeping the core tight.

    Kelly was an awesome partner on the metcon. I had to drop to the 115# starting weight, which I was expecting to feel super light, but it didn’t. Did box jumps for two rounds and switched to step-ups because I wasn’t trusting my legs at that point. I think we finished about 20:25. Good one!

  2. Dray says:

    That was rough and I am going to be hurting tomorrow. It’s been a while since I’ve done any deadlifting, longer since I’ve gone heavy and today I pushed quite a bit farther than expected! Worked up to 255# on the working sets which is a little higher than the 225-245# range I had planned on (guessing my 1RM is somewhere around 280-300#) but had to be done since the suggested numbers for the metcon were going to get me to 245# anyway.

    Those 3 sets at 245# were heavy for the metcon – I think it was the right weight, though, because form didn’t fall apart and I made it through them. The 2 sets at 205# are where I fell apart, instead. Held it together until the last couple reps and just pushed through them when I should have taken a breath to maintain proper tension. Box jumps and burpees weren’t pleasant but compared to the DL I was happy to plow through them.

  3. Katie says:

    This was exhausting. I went home and laid on the couch and probably wouldn’t have moved if my building caught on fire.

    I worked on a theoretical 1RM of 170, so did my sets at 133#, which was really challenging….might have been a little too heavy, but I think my form was decent. Used the 115# option for the metcon, and I agree, none of the sets felt light! It was a close race between the DLs and burpees as to which was worse….I think burpees still won that battle. The main motivation to keep doing burpees is that each one put me closer to being done!!

    I’m not sure how I feel about people who love burpees. However, I AM happy to have two of them on my Smackdown team in the hopes that they will do ALL the burpees! 🙂

  4. Kenna says:

    Katie! 133# wow! I think I might have gone too heavy… I am suuuuuuuper sore today.

    • Katie says:

      Haha I’m super-sore too! Your form looked good so I think you were just right….of course, that doesn’t make walking any easier…