Author Archives: cfupheaval

Strength Back Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 4×3@78% MetCon 12 kb swings 54/35 36 double unders 7 rounds Mobility -Low back/ankles smash on roller -Banded calf stretch -5 min squat therapy

Strength Front squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon 10 alternating KB snatches 53/26 20 air squats 30 Russian twists 53/26 4 rounds for time

Strength Back squat 20 min to establish 1 RM MetCon 400m run 100 kb swings 53/26 50 wallballs 20/14 25 burpees 400m run For time

Strength EMOM SDHP 12 min at 7 reps 115/85# MetCon 15 wallballs 400 m run 25 sit-ups 3 rounds for time

Strength Hang snatch 5×2@50% 5×2@55% 5×2@60% Wanting to really drill your speed under the bar while putting your hips into the bar as well! MetCon 15 kb swings 53/35 15 pull-ups 15 goblet squats 7 min AMRAP Kip practice

Strength Back Squat 1×10@60% 1×6@70% 1×3@85% 6×2@90% MetCon 10 power cleans 115/85 10 push-ups 10 box jumps 12 min AMRAP

Strength Push press 1×10@60% 1×8@65% 1×6@ 70% 1×4@75% 5×3@85% MetCon 10 kb snatches 5 burpees 7 rounds 150 sit-up buyout

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 6×4@75% MetCon 10 clusters 25 sit-ups 8 min AMRAP -rest- Pull-ups 1-2-3-4-5….. Every 30s on the 30s till failure.

Strength Jerk 4×3 @ 60-70% 3×2 @ 70-80% 3×1 @ 80-85% Split or push are acceptable. Would recommend doing both! MetCon 5 snatch 10 pull-ups 20 air squats 10 min AMRAP

Strength Back squat 1×10@60% 1×7@65% 1×5@75% 4×2@85% MetCon 20 ring dips 25 HR push-up 30 double unders 8 min AMRAP