Lifting: Hang Power Cleans and Rope Climbs
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Rope Climb 5×2 at 1x bodyweight
* Alternate HPC sets with 2 rope climbs, scale to 1 RC, or Rig Footlock Practice, or 4 Supine RC
Chipper: Double Unders, Wall Balls, Row, Hang Power Cleans and Push Jerks
For time:
100 Double Unders
80 Wall Balls (20#/14#)
60 Row Calories
40 Hang Power Cleans (115#/75#)
20 Push Jerks (115#/75#)
Photo by @robcwilson
Parents! We are looking at bringing back the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting next Tuesday at either 5 or 6pm based on parent feedback. (6pm is the current leader)
- Dates would be 30th May, 1st, 6th, 8th, 13th, 15th, 20th, and 22nd of June
- Ages: 10-15 only
- Class times: Tues/Thurs TBD!
- Coach: Jessika
- Cost: $120 for 4 week session / 8 classes (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
If we get enough interest we will start the program. After the 4 weeks it will take about a month break, but we would start another summer session in late July.
If you are interested let us know your time preference (5pm or 6pm or both). Based on feedback we will choose a time.