Strength Squat Cleans up to 80% MetCon 21-15-9 Wallballs 20/14 Deadlifts 225/135 Gymnastics 5×5 HSPUs
Author Archives: cfupheaval
061815
Strength Push press 1×10@55% 1×8@60% 1×6@65% 1×4@70% 3×2@75% MetCon 400 m run 5 clean and jerks 115/85 10 pistols 35/26 3 rounds Core 5×5 strict TTB
061715
Strength Back squat 1×10@55% 1×8@60% 1×6@70% 4×5@75% MetCon 15 thrusters 65/45 7 strict pull-ups 15 thrusters 3 muscle ups 10 min AMRAP Gymnastics 4×8 resisted ring dips
061615
Upheaval went baller status with DT today! Had a blast yelling at y’all! Strength Deadlift 2×10@55% 2×8@60% 2×6@65% 2×4@70% MetCon DT 12 deadlifts 9 hang power cleans 6 push jerk @155/105 5 rounds Core 75 v-ups for time
061515
Lots of PRs today! The box is lighting that board up! Need a bigger board! Strength Establish a 1 RM OHS MetCon 10 1 arm thrusters 53/35 20 sit-ups 10 1 arm thrusters 53/35 5 pull-ups 4 rounds Gymnastics 2 strict pull-ups + 4 pull-ups x4
061215
Strength Front squat 1×10@55% 1×8@60% 1×8@65% 4×7@70% MetCon 5 HSPUs 20 plate to OH 45/25 30 double unders 4 rounds Gymnastics Pull-ups: 1/3 strict + 2/5 kipping
061115
Strength 1 power clean 1 squat clean 1 front squat 2@55% 2@60% 2@65% 2@70% 5@75% MetCon 15 wallballs 5 burpees 200m run with medball 4 rounds Core Tabata: Flutter kicks L-sits
061015
Strength Push press 1×10@55% 1×8@60% 1×7@65% 2×5@70% 2×3@75% MetCon 20 kb swings 53/35 10 sit-ups 20 box jumps 10 Russian twists 12 min AMRAP Gymnastics 4x30s HS holds
060915
First day of our new squat cycle! Gonna be some serious strength gains coming up! 🙂 Strength Back squat 1×10@55% 1×10@60% 1×8@65% 4×7@70% MetCon 17 min EMOM Even minutes: 2 squat cleans 185/135 Then ME air squats Odd minutes: 5 pull-ups ME push-ups ME reps will be scored for athletes total score!
060915
Big numbers went up today! Especially you dudes! Strength Max Deadlift MetCon 400 m run buyin 30 air squats 10 power cleans 135/95 10 push press 10 min AMRAP Gymnastics 5×4 ring dips (Tempo+ME if that’s too easy)
Elite Chiropractic 