Author Archives: cfupheaval

Strength  Deadlift  2×8@60% 2×6@65% 3×4@70% Clean pulls  3×4@100% 3×3@110% MetCon  15 air squats  10 push-ups  5 pullups  10 clean and jerks 135/95 3 rounds  Gymnastics  7 min emom  3 strict pullups + 4 pullups (men) 1 strict pullup + 3 pullups (women)    

Strength  Snatch  3 positions- high, mid, ground  Work up to 85% MetCon  10 push-ups  20 kb snatches 53/35 30 goblet squats  40 kb swings  50 double unders  60 sit-ups  17 min amrap  Gymnastics  5xME ring dips    

Strength  Clean – with a pause at the knees  2×2@60% 2×2@65% 2×2@70% 2×1@75% 2×1@80% 2×1@85% MetCon  15 push jerks 115/75 35 air squats  8 min amrap  Gymnastics  4 x 45 sec + ME HSPUs    

Strength  Press complex 1 push press + 1 push jerk + split jerk  2@60%, 2@65%, 2@70%, 2@75%, 2@80% MetCon  50 m walking lunges a 20 kb swings 53/35 20 box jumps 24/20″ 3 rounds  Core  4×10 hollow rocks       

Strength  Front squat  2×8@60% 2×6@70% 3×4@75% – with pause  OHS – max in 10 min  Metcon  100 m run  7 thrusters 95/65 14 weighted sit-ups 25# 5 rounds  Gymnastics  5×5 strict pullups       

Strength  Deadlift  2×8@60% 2×6@70% 3×4@80% 3×5@100-120% of snatch in snatch grip  MetCon  25 double unders  10 HR push-ups  25 double unders  10 power cleans @ 135/95 7 min amrap  Gymnastics  6×4 ring dips with 3 sec pause at bottoms    

Strength  Snatch  7×2 full snatch  3×1 at 90%+ MetCon  15 push press 95/65 10 pullups  8 min amrap   

Strength  Back squat  2×10@60% 2×8@70% 4×4@75% with 2 sec pause  MetCon  250 m run  15 R arm kb swings 53/35 10 pistols  15 L arm kb swings 53/35 4 rounds  Skill  5×4 strict HSPUs      

Strength  7×3 hang clean  Work to a max for the day  MetCon  5 min amrap 5 burpees  5 ring dips  1 min rest  5 min Emom  10 HSPUs or 20 push-ups  1 min rest  5 min time cap  100 sit-ups         

Strength  Strict press  1×8@60% 1×7@65% 2×5@70% 2×4@75% 2×2@80% MetCon 28 bar jumps  21 ground to OH 95/65 14 V-ups  10 min amrap  Gymnastics  7×3 strict pullups