141102 Sunday – “Rock, Paper…”

 Mobility: None.


Skill Practice Warm Up: Goat Practice. Pick one: overhead squat, double unders, or kipping pull ups


Workout: Push Press

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

This should be same weight as singles on Wednesday or up from your 3s last week if you missed Wednesday.

Superset: Dumbbell Split Squats (deficit lunges)

6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

Deficit lunges. Use same weight as last time, but step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together).


Metabolic Conditioning Workout:Rock, Paper…” – As many rounds a possible in 9 minutes.

20 box jumps (Advanced: 24″, Intermediate*: 20″, Novice: 12″)

30′ dumbbell lunge -one each hand- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

10 dumbbell push press (same)

1 minute rest

*Women’s Rx

Scaling Guide: 3 – 5 rounds

Log your results online by clicking here.

Compare To: New Workout!


 Optional “Cash Out”: 1500m row or 6 minutes

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

Recommended Posts