Author Archives: cfupheaval

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 6×3@78% MetCon 30 burpee buyin 10 kb swings 53/35 10 wallballs 20/14 10 push-ups 4 rounds

Strength OH squat For technique…. No %’s or rep sets. 20 minutes to practice. MetCon “Helen” 3 rounds of: 400 m run 21 kb swings 54/35 12 pull-ups

Strength Clean into front squat 1->7×3 1->5×2 1->3×2 1x1x3 Increase weight incrementally… MetCon 30 double unders 3 snatch 95/65 25 double unders 6 snatch 20 double unders 9 snatch 15 double unders 12 snatch 12 min AMRAP

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 5×5@80% MetCon 5 front squats 185/135 25 OTB burpees 400 m run 15 min AMRAP

Strength Push press 1×10@50% 1×10@55% 1×10@60% Emom 10 min at 4 reps and 65% MetCon 50 DU buyin 15 box jumps 7 HSPU 6 rounds

Strength Back squat 1×10@60% 1×8@65% 8×3@75% MetCon 50 double under buy-in to: 6 rounds of: 15 box jumps 7 HSPU’s

Strength Strict press 1×5@60% 1×5@65% 3×5@70% Push press 5×5@65% MetCon “Angie” 100 pull-ups 100 push-ups 100 squats 100 sit-ups

Strength Front squat 1×10@60% 1×8@65% 2×6@70% 3×4@75% MetCon 10 t2b 15 kb swings 53/35 400 m run 4 rounds

Strength Snatch Halting snatches – halt at the knee before initiating your hip explosion into the bar. 1×10@50% 1×10@55% 1×10@60% MetCon 10 min AMRAP: 8 burpee pull-ups 16 goblet squats ** buyout with front rack lunges

Strength Push press 1×10@60% 1×8@65% 1×6@70% 3×2@75% MetCon 50 wallball buy in 4 rounds of: 12 deadlifts 155/115 8 pull-ups 12 push-ups 100 sit-up buyout