Tuesday, 3/3
March 3, 2015
Thursday, 3/5
March 5, 2015


3 Rounds of
10 Alt Samson Lunges
20 Jumping Jacks
10 Supine Scorpion
20 Mountain Climbers

Team Met-Con (Groups of 4)
3 Rounds of
Row 40/30/20 Cals*
10 Alt DB Lunges
15 Ball slams
20 KB swings
30 Double Unders

– Follow the Leader style
– First Person Rests after DU until last teammate finished DU.
*Row should be under 2 minutes, so for 40 cals need to Avg 1200 per hour, Avg 900 for 30, Avg 600 for 20 cals.

-1 Min standing calf stretch/side
-1 Min Band Hip/Hamstring stretch/side (3rd position in band hamstring series)


  1. Dray says:

    I’m going to blame lack of sleep and terrible diet while on the road the past 3 days for how terrible this workout felt but it’s just as likely that I made a very bad decision on the first round hitting 40 cals much faster than necessary. From there pretty much everything felt awful to the point I wasn’t really sure I was going to get through this. Thanks to 5:30’s Team 3 for the motivation, though – slowed down a lot but finished!

  2. Katie says:

    Dray, congrats on finishing! I can’t imagine how difficult it must be to travel so much and keep coming back to the gym – count me impressed by you and all others who manage this.

    This was tough. Best quote of the night was from Coach Kate when she was encouraging us to sprint through each round: “It’s going to be crappy coming off the rower, but I don’t care.” 🙂 We all cracked up at that. She fits right in as a CFDC coach! And she was correct, it was certainly crappy going into those lunges when your legs were already destroyed from the row.

    I stuck to 20 calories, 10# DB (my hip flexors were unhappy tonight), subbed goblet squats for ball slams, and band pull-throughs. I had a great DU breakthrough! I did single-double x4, which is the most I’ve ever strung together, so that was exciting! Maybe DUs are starting to click?? I feel like Coach Kate’s tip a few weeks ago about slowing down the single before the double has made all the difference.