Author Archives: cfupheaval

Strength  Front squat&nbsp Work up to:  3×4@80% of 1RM  MetCon  12 DB push press 35/25 6 TTB  3 squat cleans with DB  7 rounds for time    

Strength  Snatch  10 min EMOM X 7 reps starting at 60% Then:  5×2 to establish a max  MetCon  5 front squats 135/95 15 HSPUs or 20 push-ups  10 min AMRAP    

Strength  Deadlift  1×10@55% 1×10@60% 1×8@65% 1×8@70% 4×8@75% MetCon  5 rounds  10 DB snatch 30/45 20 sit-ups  10 DB snatch 30/45 20 pistols    

Strength  Power cleans 10 min Emom  7 reps starting at 60% MetCon  7 rounds  200 m run  10 box jumps 24/20    

Strength  Push press / bench press  1×12@50% 1×11@55% 7×10@60% MetCon  11.4 60 burpees  30 OHS 120/90 10 muscle ups   

Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 5×3@80% MetCon “Nancy” 5 rounds  400 m run  15 OH squats 95/65   

  Strength  Clean and jerk  5×1@60% 5c1@65% 10×1@70% MetCon  10 min AMRAP 50 wallballs 20/14 40 HSPUs  30 pistols  20 V ups  10 deadlifts 275/185 *muscle ups with remaining time 

Strength  Push press  1×10@60% 1×9@65% 1×8@70% 1×6@80% 4×3@85% MetCon  200 m run.  10 burpees with DB 35/25 10 DB thrusters 5 rounds  15 min time cap    

Strength  Bench press  Or  OH squat 10-9-8-7-6-5-4-3-2-1 @60% 1-2-3-4-5-6-7-8-9-10 @62.5% MetCon  10-20-30-40  Wallballs 20/14 Sit-ups with WB  Or  5-10-15-20 hspu   

Strength  Back squat  1×10@60% 1×10@65% 5×8@70% MetCon 20 DB snatch 45/35 20 box jumps 24/20in 5 rounds&nbsp 14 min time cap