Author Archives: cfupheaval

A. Clean Pull + Power Clean + squat clean B. MetCon 3 rounds 25′ OH walking lunges 45/25 10 burpees to plate 25′ OH walking lunges 45/25 10 plate to overhead

A. Bench Press B. MetCon 18 min AMRAP 5-10-15-20-25-30…. KB swings 53/35 Double Unders Situps

A. Deadlift B. MetCon 5 rounds 250 m run 10 pull-ups 4 squat clean and jerks 135/95

A. Push Press B. MetCon 12-9-6-3 Back Squat 155/105 Strict Pull-ups 50′ HS Walk or Bear Crawl

A. Back Squat Warmup with 4×5 wide squats 5×5@72% B. MetCon 2 rounds 40 Sit-ups 30 KB swings 53/35 20 step back Lunges with KB 10 burpee pull-ups

A. Push Press 5×5@72% B. MetCon 27-21-15-9 DB Snatch 50/35 Handstand Push-ups / push-ups

A. Deadlift B. MetCon 4 rounds 200 m run 5 deadlifts @ 225/135 50 mountain climbers

A. Bench Press – 5×5@72% B. MetCon 5 rounds 10 burpees 10 toes to bar 10 1 arm DB Press 50/35 (10/side)

A. Snatch 2+1 B. MetCon 1 mile run 20 power Cleans 155/105 10 muscle ups or 20 ring dips 20 min cap Alternatives equals: 2000m row or 2 mile bike

A. “Uptown Funk Warmup” B. You will have 45 min to complete 3 Rounds for time of: 400m run 10 Overhead Squats, 135/95 5 Rounds for time of: 50 Double-unders 10 Power Snatch, 95/65 10 Pull-ups 4 Rounds for time of: 20 Air Squats 15 Push-ups, Hand-release 10 Ring Dips 5 Squat Cleans, 185/135 *RestContinue reading “0400”