Saturday, December 28
December 27, 2013
Monday, December 30
December 29, 2013


3 x 20 Jumping Jacks, 10 Dolphin Push-Ups, 5 OH Band Pull-Aparts, 20 Mtn Climbers/side, 10 Lunge & Twist, 5 Jump Squats

90sec Band Resisted Hip Flexor Stretch w/ Partner (right leg)
60sec Wrist Flexion Floor Stretch
90sec Band Resisted Hip Flexor Stretch w/ Partner (left leg)

1 x 6 Hang Clean Hi-Pull + 6 Strict Press (bar)
1 x 5 Hang Clean + 5 Push Press (light wt)
1 x 4 Clean + 4 Push Jerk (moderate wt)

Team Met-Con
In groups of 3-4 people, complete for time
5 x 12 Power Clean & Jerk/person;
5 x 24 OH Plate Lunges/person (w/ an additional 10 burpees per person for every bumper plate dropped from above the waist)*
5 x 6 Power Clean & Jerk/person
5 x 12 OH Plate Lunges/person (w/ an additional 10 burpees per person for every bumper plate dropped from above the waist)*

*Lunges are total (so 12/leg); Putting the bumper down on the ground is fine, dropping from the waist or higher earns you a penalty
– Clean Weight: M = 115/95/75/65; W = 83/73/63/55
– OH Lunge Weight: M = 25kg, 45, 35; W = 35lb, 25, 15


  1. Sara K. says:

    Great workout but I am completely wrecked. Partnering with Julia is like doing the workout on your own. She is so fast that you don’t really get any rest time.

    Thank you Julia for the drive to move faster so that I don’t slow you down. I always enjoy working out with you! 🙂

    On these types of met-cons I generally hit muscular endurance failure too quickly. Today muscle endurance held up. I had some trouble with the bar flying out of my hand on the cleans and my grip went pretty quickly.

  2. Steph says:

    This was an awesome workout. I kept going from super excited to super nervous, and it probably didn’t help that I watched the 10am class suffer through it first.

    Jess C. and I worked together and I think we made a great team. We had originally planned to go with 73#, but I was worn out just from the prep sets, and then Chris told us we had to do front rack lunges since we were not going overhead. We chickened out and went with 63#, which in the end was the right choice as it allowed us to move through the first several sets quickly. Jess was a beast on the lunges and didn’t take any breaks, whereas I had to break the 3rd to 5th rounds of the 24s. I tried to pick up the pace a bit on the cleans to make up for the time I wasted on the lunges.

    I was wiped after this, and it felt really good. Thanks Chris for such a great workout! I have a feeling I’m gonna have trouble walking tomorrow.

    • Jessie C. says:

      Stephs’ cleans were so efficient and smooth, I would get caught staring in awe and then realize it was my turn to go again. We were pretty rapid fire on everything, it was a lot of fun!

  3. Dave L. says:

    A terrifically fun Sunday! On the advice of friends in the 10am class, I opted for 75#, working with Sean and Brian. The weight proved manageable, although my grip broke near the end of the fourth round of 12. Tom’s constant refrain – keep the hips down – also proved necessary in the later rounds, as it was all too tempting to pull the bar up with brute force and poor form. Moving straight into the OH plate lunges was taxing on the shoulders, and I broke on the third and fourth sets. After recollecting during the three minute break, we pushed through the second half without much difficulty (but for the fact that Sean obliterated the OH plate lunges, denying Brian and me our allotted rest.)

    Nothing tops the weekend team met-con! Thanks Chris and Tom for such great programming.

  4. Julia says:

    Thank you Sara for being my partner! High-rep O-lifting is high on my list of goats, and this was a great way to drill at pace. One of the things I’ve been working on lately is push jerking instead of basically strict pressing when going overhead in a metcon — using my hips instead of muscling up the weight when I get tired — and I had a somewhat ‘d’oh!’ moment mid-workout when I thought, hey, I’m getting the bar up ok, I’m getting through my reps, maybe I’m doing okay with push jerking here, and then Coach Chris came over and said, “Hey, why don’t you work on some push jerks today? This is a great opportunity to practice.” Haha. Okay, so, maybe still a ways to go in getting that movement down. Back to work. Regardless, this was a good one. Thanks guys!

    • Sara K. says:

      I have to say at least on your first set you were push Jerking. I even remember thinking to myself wow she is push jerking. I was tired by the second set so I lost track of what was going on.

  5. Katie says:

    I worked with Kathy, which is always fun! We modified and scaled with OH sit-ups with a 15# plate (4 x 10 for both rounds), and 45# C&Js….which apparently was a little too light, because we finished with a little under 2 minutes left in the 25 minute round. My traps are already sore, though, so I think we got plenty of work in. The toughest part for me was definitely grip, my forearms were tightening up.
    Julia, I have the opposite problem — I default into push jerks even when I’m supposed to do push presses! I’ll trade you some brain cells.