Back after my day off. It feels weird to take the day off of working out on a Monday since it’s usually my first day back. I ended up getting in a few miles of walking yesterday though so I was still moving.

Headed down into the basement today for a strength + metcon.


4 rounds of:

  • 12 RFE Split Squats Each Side (BW, 20#, 40#, 50#)
  • 12 TRX Hamstring Curls

Those split squats became surprisingly tough!


We did a variation on Fight Gone Bad with dumbbells. It felt just as terrible as the normal version.

3 rounds of:

  • 1 min DB Thruster (50# total)
  • 1 min DB Hang Clean (2×50#)
  • 1 min Push-ups
  • 1 min Box Jumps (20″)
  • 1 min Burpees
  • 1 min Rest

I didn’t keep track of my reps, but I know for sure I was getting 15 burpees each round.


Went to the 8AM class today. Back has been feeling a bit tight. Loosened up though, and I didn’t experience any issues during the workout.


3 rounds each for time:

  • 30 DB Hang Squat Cleans
  • 30 Pull-ups

Rest 1:30 between rounds.

We were supposed to have an 800m run with each round, but that was axed, which was all good because this was tough enough! I scaled the DB weight from 50# to 40#, which was a good call for sure.

  • Round 1: 3:30
  • Round 2: 5:15
  • Round 3: 7:48

Woof! I really slowed down 😦 My first round was 20/10 on the DB cleans, but I switched to 8/7/8/7 on the second round and 8/8/8/6 on the final round. Just took too much rest! Pull-ups were all 10/10/10.