Tuesday, June 10
June 9, 2014
Thursday, June 12
June 11, 2014


2 rounds of
12 Squats
6 Over-Under Scap Touches
12 Spider Lunges
6 Bird-Dog Push-Ups (3/side)


5 reps of a Six-Count Boot Strapper to Squat Jump*

*start in the bottom of a squat holding on to the toes or ankles, and then slowly press the hips up, using a three one-thousand count to extend the hips up, and another three one-thousand count to bring the hips back down into the squat position; from the bottom, perform a squat jump for max height, and then repeat the whole process four more times

Strength – Power Cleans (20min timecap for Prep&Work)


1 x 3 Upright Bar Row** + 3 Hang Clean Hi-Pull (bar only)
1 x 3 Three-Pause Clean Extension + 3 Hang Clean Hi-Pull (light weight)

** standing full upright, shoulders back and holding the bar with a hook grip, shrug the shoulders and then draw the elbows as high as they will go (focus is on height of the elbows, NOT the bar)


– – Beginner – –
8 x 2 Hang Power Clean

– – Int/Adv – –
6 x 3 Power Clean***
*** should be touch&go reps

4 rounds of
45sec max rep sit-ups (scale up to OH plate sit-ups w/ feet un-anchored; minimum of 10 reps, regardless of scaling option)
15sec Rest
45sec max rep ball slams
15sec Rest
1min of Rest


  1. Katie says:

    I don’t think I’ve done cleans in about a month, so I was happy to see them come up. Still not feeling great about my form, though….I hit a mental wall every time. Coach Chris noticed I’m still bouncing the bar forward instead of bringing it upward. Not sure how to fix this, I guess drilling with lighter weight? Regardless, I got to 73# for one rep, which is close to my max so okay.

    I love sit-ups and rest so this was a nice little metcon. Used a 15# plate in one of the few exercises I feel okay with scaling UP! Subbed goblet squats with the 20# slam ball.

    So. Sleepy. Is it Friday yet?

  2. Kenna says:

    Good first class back from a week off.

    I like power cleans a lot, but still working on good form (and feeling comfortable) from the floor with touch and go, especially driving through the hips. I got up to 88#.

    Used a 10# plate and 30# ball until the last round and had to switch down to 20#.

    Good times.