Monday, 12/1
November 30, 2014
Wednesday, 12/3
December 2, 2014


3 Rounds of
30 Jumping Jacks
15 Squats
5 Plank to Squats


30 Seconds Standing Calf Raise each side
1 Minute SLF w/ ER each side
30 Seconds Standing Calf Raise each side


– – Prep – –
2 x 5 Russian Swings + 10 Step Ups

– – Met-Con – –
5 Rounds of 3 minutes work / 3 minutes rest
15 Box Jumps
12 KB Swings
9 Burpees


  1. Dray says:

    Legs so tired from Sunday made box jumps bad news. This was one of those where you just had to tell yourself to keep moving since nothing really failed but the last round of box jumps I wasn’t entirely sure I would land on my feet! Luckily there was some nice rest doing KB swings and burpees, right?

  2. Dray says:

    Side note, I see the math problem to post is gone – I’m sure that’s what was stopping people from posting because who wants to do arithmetic after a workout, right?

  3. Jane says:

    Based on how terrible this was, we should probably do it once a week 5+21. TERRIBLE.