Thursday, 12/11
December 10, 2014
Saturday, 12/13
December 12, 2014


3 Rounds of
10 Pause squats
10 Reverse Hand Spider Lunges
10 Supine Scorpion
10 Dead Bugs


90 seconds Death stretch/ side (:45/:45 Quad/Hip Flexor emphasis)

Strength – Alt Front Rack Lunges (25 minutes)
Prep: 10 w/ bar, 6,4
Work: 10-10-8-8-6-6

Partner Met-Con (12 minutes)
4 Rounds
30 Seconds Partner A holds Front Rack position while B does max Spider Planks, then
30 Seconds Partner A does Max Front Squats while B holds plank (scale up to prone hollow)
30 Seconds Rest
30 Seconds Partner B holds Front Rack while A does max Spider Planks
30 Seconds Partner B does Max Front Squats while A holds plank (scale up to prone hollow)
30 Seconds Rest

Weight Options:
Men @ 165/135/115/95/75
Women @ 123/103/83/63/45


  1. Dray says:

    Well this didn’t go as planned. Last time we did lunges I worked up to around 115# and it didn’t feel great so I had that number in mind as I came in. Luckily, working with Tony meant pushing significantly harder by starting the first set of 10 at 135# and going up to 155# for the sets of 6. Second set I was losing a straight back completely and only made it through 5 reps but completing one set of 6 at 155# was pretty nice. Other than what I expected that to do to my legs for the next 48-72 hours…

    Then the metcon made everything worse. I’m not sure why it was my shoulders giving out so badly in the front rack but I couldn’t hold the bar up as I started the squats so barely got any reps in. Of course that didn’t make planks any easier, either.