Author Archives: cfupheaval

Strength  Front squat  1×10@60% 1×8@65% 1×6@70%  3×4@80% METCON  7 min amrap  15 TTB  30 double unders  5 min amrap  15 kb swings 53/35 10 pistols  Core  1 min sit-ups  1 min Russian twists  2 min flutter kicks  2 min planks      

Strength  Deadlift 1×10@55% 1×8@65% 1×6@75% 1×4@85% 3×3@95%  METCON  ANGIE  100 pull-ups  100 push-ups  100 sit-ups  100 squats   

STRENGTH  Push Press 1×10@55% 1×8@65% 2×6@75% 2×4@85% 3×3@95% METCON  800m run  30 squat snatches 95/65 400m run  30 hang power cleans  200m run  30 back squats  400m run  30 push-ups  800m run  30 pull-ups  OPEN GYM         

STRENGTH  back squat  1×10@55% 1×7@60% 1×5@65% 3×4@70% METCON  Diane  21-15-9 Deadlifts 225/155 HSPUs      

STRENGTH  Cleans  2×2@55% 2×2@60%  2×1@65% 2×1@75% 2×1@85% METCON  8 Burpees  16 dumbell snatches 35/45 8 Burpees  16 sit-ups  8 min amrap  Comp = DB clean and strict press and weighted sit-ups  CORE  4xME TTB 

Strength  Front squat  1×10@55% 1×8@60% 1×7@65% 3×5@70% METCON  250 m run  20 dips  20 squat jumps  4 rounds  Comp= ring dips (male with 14#) and jump squats with medball  CORE 100 sit-ups for time    

Strength  Snatch + OHS  Work up to 85% or max snatch  METCON  9 min AMRAP  10 pistols  15 kb swings  30 sit-ups  Comp 10 pistols  15 kb snatch  15 TTB  GYMNASTICS  Max effort pull-ups sets       

Strength  1×10@55% 1×8@60% 1×7@65% 1×6@75% 3×5@85% METCON  “Daniel”  50 pull-ups  400 m run  21 thrusters 95/65  800 m run  21 thrusters  400 m run  50 pull-ups      

Strength  Establish 1rm Back Squat METCON  50 goblet squats 53/35 3 rounds  400 m run  15 pull-ups  50 goblet squats       

Strength  Hang clean + Full clean  Work up to 85% METCON  30 kbs 53/35 12 HSPUs  25 kbs  9 HSPUs  20 kbs  6 HSPUs  15 kbs  3 HSPUs  Comp = deficit HSPUs  Muscle up and or strict pull-up ME x5 sets