Author Archives: cfupheaval

Strength  Front squat 2×14@50% 2×13@55% 4×12@60% MetCon 6 min amrap  20 wallballs 20/14 5 burpees  6 min amrap  5 burpees  10 dumbell push press 35/45   

Strength  1×10@55% 1×7@60% 1×5@75% 4×3@75% 1×6@70% 1×8@60% 1×12@55% MetCon 10 hang power cleans 95/65 10 lateral bar burpees  10 min amrap       

MGreat work on day one of dumbell palooza!! You guys did most excellent!  Strength  Bent over rows 2×10@55% 2×7@60% 2×5@70% 2×3@75 4×2@80% MetCon  7 dumbell thrusters 35/25 7 pull-ups  14 dumbell deadlifts  10 min amrap  Core  50 hollow rocks  50 side Bridges   

Strength  Establish 1 RM Front Squat MetCon  21-15-9-15-21  Kb swings 53/35 Push-ups  Sit-ups  Core    100 hollow rocks       

Strength Max  Snatch  And/or  Bench press  MetCon  200 m run 5 strict pull-ups  5 TTB  5 strict hspu  4 rounds   

Strength Front rack lunges  2×10@60% 2×8@65% 2×6@70% 5×4@75% MetCon  15 OH squats 95/65 25 double unders 15 push press  4 rounds   

Strength  Max: Strict press  Push press  Pull-ups  MetCon  9min amrap  12 wallballs  24 sit-ups 

Strength  Deadlift  2×10@55% 2×8@60% 2×6@65% 4×4@70% MetCon  7 rounds 10 kettlebell swings  10 pistols  Core  30 s hollow hold 10 sit-ups  5 min EMOM       

Strength  Back squat 1 RM  MetCon  10 over the bar burpees  10 power snatch 95/65 8 min amrap       

Strength  8 min deadlift Emom – 5 reps starting at 60% 8 min push press Emom -5 reps starting at 60% MetCon  3 rounds  16 alternating DB snatch 45/35 32 sit-ups  64 air squats