Thursday, 2/12
February 12, 2015
Saturday, 2/14
February 14, 2015


3 Rounds of
10 Squats
5 Hanging Scap retractions
10 Alt Samson Lunges
5 Hips to Wall

Met-Con Prep
6 Deadlifts (light) + 3 Kip Swings + 6 Step Ups (3/side)
6 Deadlifts (moderate) + 3 Kip Swings + 6 Step Ups (3/side)
6 Deadlifts (near working weight) + 3 Toes to Bar

Met-Con (teams of 3)
6 Rounds of
6 Deadlifts
9 Toes to Bar*
12 Step Ups (24”/20”)
15 Ab Mat Sit-ups

* Scale Toes to Bar to hanging knee raises or V-Ups
– Follow the leader style; Leader rests until 3rd person has completed last sit-up before beginning next round


  1. Dray says:

    Now that Katie has knocked my last post from 2014 off the recent posts list, time to get back to talking to myself on here!

    I had the rare privilege of working with Ethan and Chris on this one so had to up my expectations and go for 225#. I rarely use mixed grip during pure strength days with deadlifts but using it on this workout made it significantly easier than I was thinking and led to 6 unbroken reps on all rounds. I heard a group in the 6:30 class beat our time so we’ll have to try this again – only areas I think I can speed up are the last two rounds of T2B and maybe the step-ups but pride is on the line!

    Not too much pride, though, since Katie destroyed me on the bar hold to end the night. Chris had some clever ideas to make our group dominate but after he tried one and Steph imposed a burpee penalty (he casually knocked out 100 between classes) I’m glad I didn’t go for them.

    • Chris Sheppard says:

      Dray, it was awesome to work out with you and Ethan. You manhandled those deadlifts, and even more impressive that you were finally forced to use a mixed grip when doing 36 reps of #225 deadlift! I have doubts that the 6:30 team beat us…none of them remembered the time they finished until after I told them our time. Seems suspicious.

  2. Katie says:

    Welcome back, Dray!! 🙂 Glad to hear the 225# went so well after we pressured you to do it. And don’t worry, the only reason I destroyed you on the bar hold was because you were holding more than twice as much as I was.

    I did 103# for the DLs, which might have been a little too light. I need to be moving more toward 133-ish DLs rather than 93-ish for metcons. The worst part of this was the step-ups! I used a 20″ box, which just felt so high, it took a lot of energy to get myself up there! Normally I do 18″, but wanted to practice in case they come up in the Open – and my choice was cemented by Coach Steph giving me crap when I warmed up with the 18″ box. 🙂

    The bar hold finisher was fun and fairly easy, meaning I probably didn’t have enough weight on the bar. I am a big fan of any kind of static hold challenging my hand grip.

    I can’t believe Chris did 100 burpees. It looked so awful! It made me worry about the possible large quantities of burpees that might come up in the Open….I feel a strong sense of impending doom.

    • Chris Sheppard says:

      Thanks for the shout-out Katie, although no thanks for the numerical suggestion!
      I was a little surprised to do 100 burpees myself, but when the pregnant lady challenges you for sand-bagging the bar hold, there’s really no way to back down.

  3. Julia says:

    “I am a big fan of any kind of static hold challenging my hand grip.”

    And that’s why she’s my teammate!!! Katie, you are welcome to ALL the static grip holds. 😀