Well, I was responsible for programming this one. So, I wanted to be sure I gave it a go! It was as rough as I thought it would be.

Kids kept me up at night so I didn’t hit the 5 AM like I wanted. I was out in the garage around 8:30 AM to get after it.

E4MOM for 16 minutes:

  • 50 Double Unders
  • 15 DB Thrusters (35#)
  • 12 Burpee Over DB

I scaled the weight down on the dumbbells from 50s to 35s so I could go faster. First three rounds were quick but I definitely slow down on the final round. Round times were 1:35, 1:36, 1:42, 2:06.


Graham wouldn’t cooperate with his nap so Charlotte and I had to attack “Kelly” in the garage. Scaled the wall balls to empty bar thrusters.

5 rounds for time:

  • 400m Run
  • 30 Box Jump (24”)
  • 30 Thrusters (45#)

I stepped down on all of the box jumps to keep my heart rate under control. Thrusters were all done in 2 sets (16/14 or 18/12).

Round times:

R1 | 04:42 |
R2 | 04:59 |
R3 | 05:19 |
R4 | 05:50 |
R5 | 05:14 |

Finished in 26:04.


Headed down into the basement around 11:00 with Quinn. He watched Magic School Bus while Char and I worked out.


10 min EMOM:

  • Min 1: Strict HSPU (5/4/4/3/3)
  • Min 2: 10 Speed Squats (2×50#)

Added 4 more HSPU at the end for 23 on the day.


10 rounds for time:

  • 10 Thrusters (50#)
  • 10 Push-ups

This was a burner! I finished in 10:50, but my chest and shoulders were shot! Went unbroken on the thrusters (pretty light) and broke the push-ups 6/4 except for the first set.


  • 50 Strict Pull-ups (not for time)
  • 50 Banded Tricep Pushdowns
  • 50 Band Palms-up Pull Aparts


I don’t usually work out on a Sunday, but the 3 on/1 off schedule had me starting my next “on” cycle today so I was outside on the patio starting at 8:30AM. Knocked out the 3rd Support Your Local Box workout.

For time:

  • 50 Double DB Deadlifts (50#)
  • 50 Situps
  • 50 Alternating Step-ups (24″)
  • 50 Single Arm Thrusters (50#)

I felt really good during this one! I moved through the deadlifts unbroken. The situps were steady. For the step-ups, it didn’t specify that you needed to alternate so I did 25 straight on each leg tapping my toe to the ground between each rep. For the thrusters, I did sets of 10 so my right side did 10 extra. Finished in 7:30.


Headed down into the basement again to get a workout in and distract Quinn with markers and a scooter. Proved a bit less successful than last time! He wanted to play, which proved to be a welcomed distraction during this workout. I didn’t mind the breaks!


3 rounds each for time of:

  • 30 Box Jump Overs (24″)
  • 25 Double Dumbbell Deadlifts (50#)
  • 20 DB Thrusters (50#)

Rest 1:30 between rounds.

I moved with purpose on the BJO and went 15/10 on deadlifts and 11/9 on all rounds of thrusters. Times were:

  • Round 1: 4:30
  • Round 2: 4:45
  • Round 3: 5:05

The thrusters were by far the hardest part and required some serious mental strength to grab the dumbbells again!


4×10 Dumbbell RDL (3/0/x/1 tempo)


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.



10 min EMOM: 3 Strict HSPU

I’ve been doing 2 per minute for awhile now. Felt good to get up to 3 although the last set was very, very challenging. Added 30 to my total for the year.


For time:

  • 600m Run
  • 9 DB Thrusters (50#s)
  • 400m Run
  • 15 DB Thrusters
  • 200m RUn
  • 21 DB Thrusters

Lowered the reps from 15, 25, 35 so I could get all sets done in 3 sets or less. Went 9, 10-5, 8-7-6. Finished in 11:10.