Author Archives: cfupheaval

Strength Push press   Work up to 4×3@75%  MetCon  250m run  15 TTB  7 thrusters 95/65 4 rounds  Comp: 135/95 thrusters.      

Strength  Back Squat  Work up to:  2×3@80% MetCon  10 min amrap  20 DB snatches 45/35 10 burpees  20 double unders  Core conditioning  100 sit-ups      

Strength  Clean and jerk  Work up to 2×1@80% of 1RM MetCon  Helen  400m run  21 kb swings 54/35 12 pull-ups 3 rounds  Gymnastics 7×7 ring dips  Conjugate  5×5 bent over rows       

Strength  OH Squat  1×10@60% 1×8@65% 1×7@70% 1×5@75% 3×3@80% MetCon  15 hang power cleans 95/65 20 push-ups  25 air squats  4 rounds  Core  50 leg lifts  50 windshield wipers

Strength  Front squat  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×3@80% MetCon  21-15-9 Wallballs 20/14 Deadlifts 135/95 200m run  Gymnastics  30 strict pull-ups       

Strength Max deadlift MetCon 50 clean and push jerk 95/65 800 m run  100 air squats  200m farmers carry 50/35 50 kb swings 53/35 For time      

Strength Max Push Press  MetCon  50 weighted lunges 25/10 40 double unders  30 deadlifts 135/95 20 hanging hip touches  10 cleans 135/95 20 push-ups  30 deadlifts 135/95 40 burpees  50 non weighted lunges    

Strength  Back squat  1×15@55% 1×10@60% 1×8@65% 1×7@75% 3×5@75% METCON  11 min Amrap  9 power snatches 95/65 11 push-ups  9 SDHP 11 sit-ups  GYMNASTICS  4×5 HSPUs (deficit if needed)       

Strength  Clean  3×2@60% 3×2@65% 2×2@70% 2×1@75% 2×1@80% METCON  50 situp buyin 21-15-9 Burpees  Pull-ups  400m run buyout Comp= burpee box jumps/C2b pull-ups /burden run 35/45# Gymnastic/core  4×30 sec L-sits       

Strength  Clean complex  1 full clean + 1hang clean + 1 jerk Establish a max for this complex!  METCON  250 m run  10 hang power cleans 95/65 10 push press  4 rounds  Comp = 95/135 Gymnastics  5×5 ring dips – add load if necessary