Author Archives: cfupheaval

Strength  Ring dips  1 max effort set followed by a 14 min emom at 50-60% of the 1 RM MetCon  15 box jumps  10 power snatches 95/65 10 min AMRAP      

Strength  Back squat Work percentages up to 75% then establish 3RM!  MetCon  10 push press 95/65 10 OTB burpees  5 rounds  Comp= 7 rounds  Core 10 weighted sit-ups  30 sec plank  30 sec rest  4 rounds       

Strength  Bench press  10xME  At a weight of 65/95/135/155… MetCon  800 m run  – 30  Kb swings 53/35 Sit-ups  Goblet squats  20  kb swings  Sit-ups  Goblet squats  10  Kb swings  Sit-ups  Goblet squats  For time       

Strength  12 min Front Squat Emom  3×7@60% 3×5@70% 3×4@75% 3×10@55% MetCon 100 double under buyin  –  4 rounds 10 hspu  10 DB snatch 45/35 5 pull-ups  For time        

Strength  1 snatch  3 OHS  Work to a max for the day, do so on an emom clock that is set for 17 minutes  MetCon  10 ring dips  100 m run  10 power cleans 95/65 5 rounds  Core  10 leg lifts  5 TTB  5 rounds    

Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 1×4@75% Continue up to a 3rm after % work  MetCon  50 sit-ups  40 power cleans 135/95 30 push-ups  20 pistols  30 jerks 135/95 40 burpees  400 m run  For time      

Strength   Back squat  Work up to 4×3@80% of 1 RM MetCon  10 wallballs 20/14 5 burpees  10 rounds       

Strength  Romanian deadlift  (Based on 1rm clean)  2×5@55% 2×5@60% 2×5@65% 2×5@70% MetCon  400 m run  15 push jerks 95/65 4 rounds  Core  100 sit-ups for time  * 5 TTB penalty every minute       

Strength  Power cleans  15 min emom (3 reps) establish a 3RM MetCon  12 box jumps 24/20 12 pull-ups  5 rounds       

Strength  Strict press  1×8@55% 1×6@60% 1×5@65% 4×4@70% MetCon  200 m run  25 double unders  12 deadlifts 135/95 5 rounds