Thursday, 11/13
November 12, 2014
Saturday, 11/15
November 14, 2014


3 Rounds of
5 Hanging Scap Retraction
10 Spider Lunges
15 Jumping Jacks


1 Minute each Death Stretch
1 Minute each side Standing Lat/Tri Stretch

Strength – Front Rack Lunges (25 Minutes)

Prep: 10, 6, 4
– bar from rack
– 10 with the bar (5/side) for first prep set, then 6, 4 adding light to moderate weight

Work: 10, 10, 10

6 Rounds of
:30 Alt FR Lunges (95/63) (from Floor)
:30 Rest
30 Pull-ups
:30 Rest


  1. Dray says:

    Had no idea how this was going to go, somehow missed all days where lunges are the strength part so only frame of reference was doing lunges in metcons. Worked up to 115# for the last two sets of 10 – probably would have been okay at 125# but decided to push harder on the second part rather than maxing out on weight.

    Metcon was simple enough and still painful. After the first round of lunges, my goal was 10 per round and it held all the way through even with a couple ugly reps. Pull-ups went well on the first round and slowed down from there but some recent focus on kipping was finally put to use, successfully for a while (until I got tired enough to start pulling up my knees again).