Author Archives: cfupheaval

STRENGTH  overhead squat 1×10@60% 1×8@65% 1×6@65% 1×5@70% 3×5@75% METCON 16 hang power cleans 95/65 24 sit-ups  2 rounds  16 Burpees  24 deadlifts 95/65 2 rounds  CORE  100 leg raises   

Strength  Front squat  Establish 1 RM  MetCon  250m run  40 push-ups  30 1 arm DB push press 35/45 100 double unders  30 DB push press  40 push-ups  250 m run  Gymnastics  4xme ring dips       

STRENGTH  Deadlift  Work up to 2×2@95% METCON  20 kb swings 53/35 20 box jump overs 24/20 12 min amrap  Comp= jump overs with 35# GYMNASTICS  Death by pull-ups  A. Strict  B. Kipping  C. Banded strict    

Strength  Back squats  Work up to 3×3@95% MetCon  1 mile run  Immediately followed by:  3 rounds 20 alternating DB clean and jerks 35/45 20 sit-ups       

Strength  Clean and jerk  Work up to 80% of 1 RM  MetCon  DT 12 deadlifts 155/115 9 hang power cleans  6 push jerks  5 rounds       

STRENGTH   OH Squat 1×10@60% 1×8@65% 1×6@70% 3×5@75% METCON   5 shoulder to OH 115/75 10 deadlifts  25 double unders  10 min AMRAP  GYMNASTICS  HSPUs 4 strict + 6 kipping    

STRENGTH  Front Squat  1×10@60 1×8@70% 1×5@80% 1×4@85% 3×3@90% METCON 3 rounds of:  15 wallballs 20/14  10 TTB  Followed by a 1200m run  Comp= 20 WB and 15 TTB  CORE Hollow holds and flutter kicks    

STRENGTH  Hang Snatch    Establish a 2 rep max  METCON  7 kb swings 53/35 21 sit-ups  7 kb swings  21 air squats  10 min amrap  *Comp= thrusters instead of kbs @95/65 GYMNASTICS  Ring dips  Pick the best rep/set 4×5 4×10 4×15      

STRENGTH   Deadlift  1×10@60% 1×8@70% 1×7@80% 1×4@85% 3×3@90% METCON   10 power cleans 135/95 10 Burpees  5 rounds  CORE  100 Russian twists 45/25   

Strength  Push press  Work up to 3×2@90%  MetCon  12 DB snatch 45/35 (one arm)  6 v-ups  12 DB snatch 45/35 6 HR push-ups  10 min AMRAP *Comp = TTB and HSPUs  GYMNASTICS  2strict pull-ups + 4 kipping  More for more advanced athletes