Author Archives: cfupheaval

Strength Snatch 10 min to worn up to 60% of max, followed by a 10 min emom of 2 snatches emom at 60-65% MetCon 400 m run 3 bear complexes 135/95 4 rounds

Strength Back squat 1×10@60% 1×7@70% 1×5@75% 1×4@80% 1×3@85% 1×2@90% 2×2@95% MetCon Rx 15 kb thrusters. 53/35 50 double unders 4 rounds Scaled 15 Plate thrusters 25/45 75 single unders 4 rounds

Strength Front squat 1×10@60% 1×8@65% 2×5@70% 7 min emom at 75% for three reps! MetCon 12 burpees 24 pistols or air squats 12 burpees 24 sit-ups 3 rounds for time

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 1×3@83% 1×3@86% MetCon “Frantasy” 21-15-9 Thrusters 95/65 Pull-ups 15-12-9 Thrusters 115/75 C2b pull-ups 12-9-6 Thrusters 135/95 Bar muscle ups *** note if this is too much simply do “Fran”. 😉

Strength “Cluster” 20 min to establish a heavy rep MetCon “Annie” 50-40-30-20-10 Double unders Sit-ups

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 30 reps at 75% do this in as few of sets as possible! MetCon 20 Russian kb swings 54/35 20 Russian twists 20 box jumps 24/20 4 rounds

Strength Push press 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×2@80% MetCon Rx 7 front squats 155/115 14 pull-ups 21 sit-ups 4 rounds Scaled 7 goblet squats 14 ring rows 21 sit-ups 4 rounds

Two posts in one! Forgot to post Fridays! FRIDAY Strength Front squat 1×10@60% 1×8@65% 1×6@70% 1×4@80% 1×2@90% 5×2@95% MetCon 5 rounds 30 double unders/60 singles 10 v-ups 6 minute TC Then 5 rounds 5 t2b/k2e 10 push-ups 6 minute TC If you beat the 6 min TC you rest for the remainder if the time.Continue reading “071814”

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 5×5@80% MetCon Rx 4 MU’s/c2b 8 pistols 16 HSPU’s 20 burpees 3 rounds Scaled 8 ring rows 16 air squats 16 push-ups 20 burpees 3 rounds

Strength Snatch (Low hang) 20×1 MetCon Rx 7 ring dips 21 box jumps 7 kb snatches 21 sit-ups 15 min AMRAP Scaled 7 box dips 21 box step ups 7 plate to OH 21 sit-ups 15 min AMRAP