Author Archives: cfupheaval

Strength  Front squat 1×10@60% 1×10@65% 4×10@70% MetCon  20 sit-ups  10 box jumps  8 min amrap    

Strength Clean complex  1 power clean  1 squat clean  2 front squats 1-1-1-1-1-1-1-1-1 MetCon  30 Russian kbs 53/35 15 leg lifts  5 strict pull-ups  12 min amrap   

Great work on 16.2 guys! It was a doozie!  Strength  Bench press / push press  1×10@60% 1×8@70% 1×6@75% 1×4@85% 3×2@90% MetCon  100 m sprint  15 HR push-ups  10 goblet squats 53/35 7 rounds (RX)  5 rounds (scaled)    

Track session  4x400m run  (2 min rest between)  Or  5x500m row (2 mineral between)  MetCon  DB grace  30 DB clean and jerks 45/35  For time    

Strength  Front squat  1×10@60% 1×10@65% 3×10@70% MetCon  10 rounds of either:  Cindy Or  Mary    

Strength  Snatch  1×3@60% 2×3@65% 1×3@70% 1×2@75% 5×2@80% MetCon  9 cleans 155/105 100 m run  15 cleans  200 m run  21 clean 400m run 

Strength  Deadlift  1×10@60% 1×10@65% 5×8@70% MetCon&nbsp 40-30-20-10-5 Kettlebell swings 53/35 20-18-16-14-12 Box/ring dips

Strength  Clean and jerk  5×1@60% 5×1@65% 5×1@70% 5×1@80% MetCon    8 min amrap  12 DB snatch 45/35 12 pistols/air squats  25 double unders  4 min amrap  Pull-ups/muscle ups    

Strength  Bench/push Press  1×10@60% 1×8@70% 1×6@80% 1×4@85% 5×2@90% MetCon  25-20-15-10-5  Wallballs 20/14 Sit-ups  100 m sprint    

Strength  OH lunges  1×10-8-6-4-2-2-2… To establish a max  MetCon  2 min to complete:  20 kbs 53/35 10 burpees  Continue every two minutes till failure!  GOD BLESS ERIC FOR ALMOST GETTING 11 rounds!