Monday – Purpose / Achievement


– Strength: Similar intent to last week, 4 “speed sets” then 3 heavy sets but this week working to a heavy 2. This should not be a max. Try to beat last weeks weight by 10#s.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game- plan before starting. KBS should be able to be done in big sets (at least 10/10). Last done on 12/29.


1) Wide Stance Box Squat : 4 x 4 @ 65%, every 60s. *Use a 15″ Box Then, 3 sets of 2 of up to a challenging set. Rest 90s-2:00 *Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should heavy but not a max.

2) Metcon Warm-up:

2 Rounds:

25 Double Unders

10 KBS

3 Burpee Box Jumps

Rest 60s.


“Double Jump”

5 RFT:

25 DU’s

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

Achievement: (50 DUs)

18:00 Cap


1a) Banded Alphabet : 2 x 1 full set on each side. Rest 30s.

1b) Glute March w. 2 count glute squeeze on each rep: 2 x 10 each. Rest 30s.

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