Author Archives: cfupheaval

Strength Push press 1×10@60% 1×8@65% 1×6@70% 1×4@75% 6×3@80% MetCon 15 thrusters 95/65 15 wallballs 20/14 15 hang power cleans 3 rounds

Strength 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@90% 5×3@85% MetCon 12 HSPU 24 double unders 12 strict pull-ups 24 double unders 4 rounds

Wishing Barry a safe and quick drive to Cali! Come back to us soon brutha! Strength Front squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 1×2@85% 3×1@93% MetCon Partner wod 30 squats/pull-up hold 20 burpees/plank 30 alternating kb swings 4 rounds

Hero Thursday! “Jackhammer” 60 kb swings 53/35 50 box jumps 40 wallballs 20/14 30 pull-ups 20 sit-ups 10 snatches 95/65 For time

Strength Deadlift 20 min to establish 1RM -Or- Squat clean (Practice) MetCon 20 pistol or 60 squat buyin 4 rounds of: 10 wallballs 20/14 10 pull-ups 10 burpees 800m run buyout

Strength Press complex (1 strict press, 1 push press, 1 push jerk) 3-3-3 – 60% 2-2-2 – 65% 1-1-1 – 70% %’s based on strict press MetCon 4 deadlifts 135/96 3 power cleans 2 front squats 10 HSPU’s 10 min AMRAP

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 2×3@80% 2×2@85% MetCon 7 thrusters 14 push-ups 21 sit-ups 4 rounds

Happy 4th of July!!! Late “Badger” 30 squat cleans 95/65 30 pull-ups 800m run 3 rounds

Strength Deadlift 1×10@50% 1×10@55% 1×10@60% Emom 7 min 3 min at 65%x5 2 min at 70%x3 2 min at 75%x2 MetCon 5 pull-ups 15 box jumps 25 kb swings 53/35 4 rounds (Each round will aloud 3 min to complete all the reps. If you complete it in under 3 min you can rest tillContinue reading “070314”

Strength Snatch balance – 20 min to practice -or- Snatch grip push press – 20 minutes MetCon 20 push-ups 15 alt DB or KB snatches 250 m sprint 4 rounds