Friday, 4/17
April 17, 2015
Sunday, 4/19
April 18, 2015


3 Rounds of
10 Reverse Hand Position Spider Lunges
10 Dead Bugs
10 Alt Samson Lunges
10 Squats


1 Min Standing Band Lat/Tri stretch/side
1 Min Death stretch/side

Strength – Front Rack Lunge (20 Min)
– – Prep – –
10 w/ bar, 6, 6

– – Work – –
12, 10, 8, 6

Team Met Con (20 min)
3 rounds for time of
8 Burpees
4 Front Squats
8 Front Rack Lunges
4 Front Squats
8 Burpees

Weight Options:
M @ 155/135/95/75
W @ 113/93/63/45

– 2-3 people to a Bar; each person complete an entire Round while partners rest; continue until each person has complete 3 full rounds


  1. Dray says:

    Legs are feeling this one today, no telling if it’s from working up to 145# on the set of 6 or using a surprisingly difficult 95# on the metcon. I had been considering 115# but glad I didn’t go that way – might have survived the lunges but the front squats were killing me.

  2. Kenna says:

    Brutal. I swapped from 63# to 53# to 45# on the last set. It was hard for me to hold the front rack position for so long on my heavier two rounds and dropped it once on both rounds. Probably should have just started at 45#. My front squats were messy too. Ugh. But I consider it an accomplishment finishing… I did not want to go for the third round.

    I haven’t ever done front-rack lunges as strength work. Made it to 83# on the last set.

    My legs are definitely are feeling it today.

  3. Katie says:

    Lunges felt pretty bad on the hip/lower back so I went with step-ups instead. Due to the volume I think I only worked up to 55# (or 65#? I think 55…) and focused on using my top leg to push onto the box. I used 45# for the metcon and also did step-ups there. I agree, this was rough on the front rack position, and wanting to drop the bar forced me to go faster! This might have been one of the few times I was grateful for burpees so I didn’t have to hold on to the bar. Kenna, it was definitely an accomplishment finishing, I could tell you were pushing hard!! Nice work!

    Also, thank you to Kenna, Justine, and Kasey for being so kind as to share a rack and change weights so I was able to do my own thing with step-ups. Much appreciated!