Author Archives: cfupheaval

Strength  Deadlift  10-10-8-8-6-6-6 MetCon  25 air squats  30 sumo DL highpulls 95/65 25 air squats  20 push press 115/75 25 air squats  10 push jerk 135/95 25 air squats 

Strength  Clean and jerk  60% 3×3+1 70% 3×2+1 80% 3×2+1 85% 5×1+1  MetCon  30-20-10  DB thrusters 35/25 90-60-30 Sit-ups 

Strength  Front squat  3-3-3-3-3-3-3 MetCon  21 SDLHP 53/35 7 toes to bar  21 kb swings 53/35 7 strict pull-ups  3 rounds of time 

Happy cinco de mayo!  Strength  Snatch  (Power) 2-2-2-2-2 (Squat) 2-2-2 (Squat) 1-1-1-1-1 MetCon  200 m run  25 double unders  12 pistols  5 rounds 

Strength  Deadlift and/or bent over rows  10-10-10-10-10 MetCon  25 ft oh walking lunges 45/25 40 push-ups  25 ft lunges  30 push-ups  25 ft lunges  20 push-ups  25 ft lunges  10 push-ups 

YStrength  Push press  5-5-5-5-5-5 Start at 50-60% and work up as heavy as possible  MetCon  15 min amrap  20 air squats  10 deadlifts 225/155 5 strict pull-ups 

Good to be back today! Y’all killed it!  Strength  Back squat – start at 59-60% 7-7-7-7-7-7 MetCon  200 m run  15 DB push press 35/25 10 burpees  400m run  10 DB push press  5 burpees  200 m run  15 DB push press  10 burpees 

Strength  Squat cleans  2-2-2-2-2-2-2 MetCon  12 min AMRAP 15 sit-ups  15 kb swings  15 air squats  Or  15 HSPUs&nbsp 15 kb swings  15 pistols 

Thank you everybody for the birfday wishes! You guys make my job fun and work not so work-like! I’m forever grateful!  Strength  Max back squat!  MetCon 30-20-10 Push press 95/65 Pull-ups 

Strength  Bench press / push press  5-5-5-5-5-5 MetCon  7 rounds  5 front squats 115/75 5 over the bar burpees  100 double under buyout