Author Archives: cfupheaval

Strength  Front squat  1×10@60% 1×8@70% 1×6@80% 1×4@85% 3×4@90% MetCon  Cindy  5 pull-ups  10 push-ups  15 air squats  20 min amrap  Core  100 sit-ups for time       

Strength  Deadlift  Same percentages as Saturday – up to 80% MetCon  250 m run  30 Russian twists 35/26 15 goblet squats  4 rounds  Gymnastics  2/4 strict pull-ups + 5/10 kipping pull-ups    

Strength   Deadlift  1×10@60% 1×8@65% 1×6@70% 3×4@80% MetCon  Partner groups of 2:  400 m run  40 push press 95/65 60 pull-ups  80 box jumps 24/20 60 TTB  40 power cleans 95/65 400 m run  Open gym…         

Strength  Snatch  Establish 1 RM  MetCon  21-15-9 Kbs 53/35 Burpees  100 double under buyout  Gymnastics   5×4 HSPU with 30!sec rest between sets       

Check out the dope new shirt design!  Strength  Back squat  1×10@60% 1×8@65% 1×6@70% 3×4@80% MetCon  400 m run buyin  3 rounds  10 TTB  20 power cleans 95/65 Rx+ 135/95 Core  5x30s hollow holds       

Strength  Establish 1 RM CLEAN AND JERK MetCon  10 HSPU 15 wallballs 20/14 25 sit-ups  10 min amrap  Gymnastics  4 sets of 4 strict pull-ups + ME kipping pull-ups       

Strength  Push press  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×4@80% MetCon  Fran  21-15-9 Thrusters 95/65 Pull-ups  Core  75 medball sit-ups 20/14      

Strength  Front squat Same percentages as Sat! OHS if you were here on Sat!  MetCon  50 Russian kbs 53/35 5 HR push-ups  200 m run  40 kbs 10 HR push-ups  200 m run  30 kbs  15 HR push-ups  200 m run  20 kbs  20 HR push-ups  200 m run  For time  Gymnastics  5x 75% ofContinue reading “071315”

TGIF!  Strength  Deadlift  1×10@55% 1×8@65% 1×6@70% 4×5@75% MetCon  Grace  30 clean and jerks 135/95 Gymnastics  ME ring dips    

Strength  Squat cleans  2×2@55% 2×2@65% 2×1@70% 2×1@75% 2×1@80% Singles till failure if you feel good MetCon  7 clean and push press 115/85 200 m run  5 rounds  Core  75 Russian twists + 2×1 min flutter kicks