Tuesday, 3/10
March 10, 2015
Thursday, 3/12
March 12, 2015


2 Rounds of
12 Pause Squats
12 Jumping Jacks
8 Squats
8 Spider Lunges
4 Jump Squats
4 Plank to Squat

Met-Con Prep
3 x 3 Hang Clean High Pull + 3 Hang Power Clean
– bar, then light weight, then near or at working weight

3 Rounds of:

3 Minutes to Row 300 M. followed by max rep Hang Power Cleans (M@ 105/75; W@ 73/53);

Rest 3 Min;

In 3 Minutes to complete 25 Burpees* followed by max accumulated time in plank position;

Rest 3 Minutes;

*Scale burpees up to touch to target 6 inches above reach; Scale volume to 15/20 if taking more than 2 minutes.


  1. Dray says:

    Saw this workout and had to make it despite just getting back from another trip with little to no sleep and poor eating (technically not m&ms for dinner again, Katie, but most of a pizza and several cookies instead). Good decision.

    The warm-up was probably the worst part of the day, though. Legs were in rough shape before we even started the metcon to the point that it was really the third round of rowing before I even felt full strength and was able to pick up the pace a bit. Luckily I enjoy some burpees and was able to go hard on those, keeping a pace that finished them in a little over a minute each time.

  2. Katie says:

    Pizza is a much better dinner than M&Ms….you need the carbs for a workout like this. Or something.

    Agreed, that warm-up (aka “Metcon #1”) was rough, particular with the modified 3 rounds that appeared on the board. Also, 25 burpees in a little over a minute? Wow. The drawback is the almost 2 minutes in a plank hold!

    This one was tough but fun! I decided 20 was realistic for burpees, and I finished those in slightly under 2 minutes on the last round so it was probably a good choice. The row felt decent, I was hovering around a 2:05 split, and then Coach Lance came by in the first round to encourage me to get under 2:00. After rolling my eyes at him, I listened, pulled a little harder and lengthened my pull and hit 1:59 for a stroke or two. 🙂 Good to know I can get under 2:00, even for a short time. Coming off the rower, the cleans (53#) were much worse than I expected, it was tough to hold on!

    After 2 tough Wednesday workouts, I’m a little cautious about what to expect for next week!