Author Archives: cfupheaval

Strength  Thruster  Establish 1 RM  MetCon  5 pull-ups  10 DB snatch (alt) 45/35 5 strict push-ups  9 min amrap *strict push-up: must start from the top of the position and thighs or knees must not at any point in the movement touch the ground.       

Huge congrats to Tina and Audi winning their first competition! All thy work pays off!  Strength  Back squat  1×10@60% 1×8@65% 3×7@70% MetCon  5-4-3-2-1 Squat cleans 155/105 30 double unders  For time    

Strength  Snatch grip bent over row 1×10@70% (of snatch) 1×8@80% 1×6@90% 2×4@100% 3×2@115% MetCon  25 wallballs 20/14 20 leg lifts (over ball)  10 push-ups  4 rounds       

Strength  Front squat  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×4@80% MetCon  20 sit-ups  10 burpees  10 kb swings 53/35 5 rounds       

Love this crew!  Strength 10 min squat clean emom starting at 65% Reps: 3-3-3-2-2-2-2-1-1-1 MetCon  16-14-12-10-8 Pull-ups  Plate press 45/25      

Strength  Push jerk  1×8@60% 1×8@65% 1×6@70% 1×5@75% 3×3@80% MetCon  400 m run  21-15-9  Ring dips  SDLHP 95/65 400m run      

Strength  Deadlift  1×8@60% 1×8@65% 1×6@70% 1×7@75% 2×15@50% MetCon  10 min amrap  15 kbs 53/35 30 push-ups  45 air squats  Gymnastics  4×70% of max effort pull-ups add 1-3 reps every set      

Strength  Sled pulls  1×35/25 – 1×45/30 – 1×50/45 – 1×45/60 MetCon  200 m run  30 sit-ups  200 m run  30 double unders  3 rounds 

Strength  2 strict press + 3 push press  Max this complex MetCon  2 min – 20 power cleans  30 s rest 2 min – 20 pull-ups  30 s rest  2 min – 45 kb swings 53/35 30 s rest  2 min – 80 air squats  30 s rest  2 min – 400 m run YouContinue reading “101715”

Strength  Front squat  1×10@55% 1×8@60% 1×8@65% 4×7@70% MetCon  40-25-20-15-10 Wallballs  3-5-7-9-11 Pull-ups