Author Archives: cfupheaval

Warmup Tabata  Hollow holds  Side bride  Side bride  Air squats  4 rounds  Strength  Front squat  Work up to 4×4@80%  MetCon  800 m run  50 push press @ 135/95 800 m run  17 min time cap 

Warmup  1 min hand plank  1 min glute bridge  1 min wall sit  1 min tuck hold  Every 30 sec 1 hang squat clean + split jerk  3 minutes  Strength  2 hang squat cleans + 1 jerk  2@60 2@65 2@70 3@75 3@80 MetCon  Chipper  75 air squats  50 kb swings 53/35  25 wallballs 20/14 12Continue reading “080416”

Warmup  30 s Russian twist  30 s glute bridge  15 s hands extended plank  15 s rest  4 rounds  5 min Emom strict pull-ups Emom or ring row Emom  Strength  Deadlift  4×4@80% working sets  Metcon 20 sit-ups  10 push-ups / HSPUs (RX+) 5 shoulder to overhead 135/95 4 rounds  *Buyout: 400 meter run with oneContinue reading “080316”

Warmup  Tabata //// top hollow hold  //// bottom hollow holds  // planks  5 wall walks  Strength    Push press  1×10@60%  1×7@70% 1×4@80% 4×3@88% MetCon  10 power cleans 95/65 20 air squats (RX+=sandbag squats)  12 minute Amrap

Warmup  Bring sally up air squats  +  1 min hollow hold  1 min sit-ups  1 min knee to elbow in plank  Strength  Back squat  2×10@60% 1×6@70% 1×4@80% 4×3@87.5 % Metcon 30 wallballs 20/14 400 m run  15 pull-ups  3 rounds  Say hey to Brent Upheaval! 

Warmup  1 min plank  30 s V-up hold  1 min arch hold  30 s V-up hold  2 rounds  +  40/20 push-ups  Strength  Strict/bench press  1×10@60% 1×6@70% 1×4@80% 4×2@90% MetCon  20 DB snatch 45/35 (r)  10 burpees  20 DB snatch 45/35 (l)  10 pistols with DB  3 rounds   15 minute time cap

Strength  Clean and jerks  1 clean + 2 jerks  10 sets strictly to Max the lift MetCon  10 back squat 135/95 (from floor)  200 m run  15 kbs swings 53/35 5 rounds 

Strength  Front squat  3-3-3-3-3-3 MetCon  30-25-20-15-10  Burpees  5-4-3-2-1 Strict pull-ups  For time 

Strength  Snatch  1 hang + 1 snatch balance  8×1 increasing load MetCon 50 deadlifts 115/75 50 sit-ups  50 box jumps  50 power cleans 115/75 50 push-ups  10 min amrap 

Don’t forget to sign up for shirts at the gym guys!  Strength  Deadlift  8-8 6-6-6 4-4-4 Add weight throughout sets  MetCon  5 kb cleans 53/35 15 wallballs  5 kb cleans  10 burpees  4 rounds