Author Archives: cfupheaval

Strength Snatch Complex 1 narrow grip snatch + 1 narrow OHS MetCon 100 m sprint 5 Deadlift 225/155 10 jump squats 5 rounds 8 min time cap Max effort GHD sit-ups and back extensions…

Strength Back squat 1×10@60% 1×8@65% 1×8@70% 1×6@75% 1×6@80% 3×1@90% MetCon 40 kb swings 20 sit-ups 3 rounds (8 min TC) Then– 10 pistols 5 HSPUs 3 rounds (5 min TC)

Strength Clean Power clean complex 1 full P. Clean 1 hang P. Clean 15 reps to establish heavy weight! MetCon Push Jerk 100 m run 10-9-8-7-6-5….1

Strength Press Strict 5×5@60% Push 1×8@60% 1×6@65% 1×4@70% 1×3@75% 1×3@80% MetCon 15 wallballs 5 burpees 15 Russian twists 5 burpees 15 min AMRAP Immediately followed by: 5 min AMRAP if ring dips

Strength Squat BS 1×8@65% 1×8@70% 1×6@75% 1×6@80% FS 1×5@60% 1×5@70% 1×5@80% 1×5@85% OR 10 min AMRAP of 50-60% back squat MetCon “Kevin” 32 deadlifts 185/135 32 hip touches 250 m plate carry 10 in each hand 3 rounds

Strength Deadlift 1×8@60% 1×8@65% 1×6@70% 1×6@75% 3×4@80% MetCon 10 G2OH 20 lunges 30 sit-ups 6 round for time

Strength Squat BS 1×8@60% 1×8@65% 1×6@70% 1×6@75% FS 1×5@60% 1×5@65% 2×5&70% OR 12 min AMRAP of FS at 50-60% MetCon 7 Deadlifts 225/155 14 pistols/28 air squats 21 burpees (over the bar) 15 min AMRAP

Strength Cleans 7@60% 7@65% 7@70% 7@75% MerCon 2 min row 15 s. Rest 2 min push-ups 15 s. Rest 2 min box jumps 24/20 15 s. Rest 2 min C2b pull-ups 15 s. Rest 2 rounds for reps

Check out the t-shirt design and let me know if you want a special color etc before we order on Friday! Strength Press Strict: 1×7@65% 1×5@70% 1×3@75% 1×3@80% Push: 1×8@60% 1×6@65% 1×4@70% 1×4@75% MetCon 5 squat cleans 135/95 400 m run 5 rounds (Ouch!)

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×2@80% MetCon 4 min AMRAP 40 double unders 15 push-ups 1 min rest 5 min AMRAP 20 Russian kb swings 53/35 15 burpees 2 min rest 6 min AMRAP 10 pistols 5 HSPU’s