Author Archives: cfupheaval

Strength  Push jerk  1×10@55% 1×8@60% 2×6@65% 4×4@70% MetCon  20 kb swings 53/35 5 goblet squats  20 Russian twists  5 goblet squats  12 min AMRAP  Core  V-ups / bicycles       

Strength  DEADLIFT  Establish a 7 rep max for the day!  MetCon  3 rounds  25 sit-ups  7 power cleans 135/95 12 toes to bar  7 power cleans 135/95 Core work – hollow holds/planks/hollow rolls       

Strength  Your choice of either of the following!  Front squat – work up to 3×3@85% Romanian deadlift – work up to 2×2@80% MetCon  5 squat cleans 155/115 400 m run  10 jerks 155/115 400 m run  15 deadlifts 155/115 400 m run  For time       

Strength   Back squat  Establish a 5RM Or  Snatch  1 snatch DL  1 snatch high pull  1 snatch  1 hang snatch  Establish Max MetCon   5 rounds  14 DB snatch 35/45 12 push-ups  10 pull-ups    

Strength  Push Press  Take 20-30 min to establish a 1 Rep Max  MetCon 10 min AMRAP  15 OH plate lunges 45/25 15 plate to OH 45/25 15 plate sit-ups 45/25 Gymnastics  Pull-ups  5×5 at the hardest level possible.       

Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×4@80% MetCon 4 rounds for time  200 m run  10 burpees  10 push press 95/65 100 double under buyout     

Strength  20 min EMOM (alternating exercises)  3 power cleans (start at 65%)  30 second hollow body hold MetCon  4 rounds for time  25 kb swings 53/35 25 v-ups (toes must be touched for rep)       

Strength  Deadlift  1×10@55% 1×8@60% 1×6@65% 1×5@70% 4×5@75% MetCon  “Cindy”  20 min AMRAP  5 pull-ups  10 push-ups  15 air squats       

Strength Back squat  1×10@55% 1×8@65% 1×6@75% 4×5@85% MetCon  5 rounds  200 m run  7 burpees  21 plate to OH 45/25 Comp = box jump burpees       

Strength  Deadlift  Work up to 4×5@75% MetCon  10 DB clean and press 45/35 20 double unders  10 DB clean and press 45/35 20 wallballs 20/14 4 rounds