Author Archives: cfupheaval

A. Front Squat B. MetCon 10 min AMRAP 10 pull-ups 10 SDLHP 95/65

A. Front Squat B. MetCon 400 m run 20 burpee box jumps 400 m run 10 muscleups / dips 400 m run 6 tire flips

Remember all aspects of fitness guys! Not just the pyramid but the 10 aspects of fitness! 1RMs are fun and useful but don’t forget the more boring aspects of fitness such as flexibility! Here they are: Agility Accuracy Balance Coordination Cardiovascular Endurance Flexibility Power Speed Strength Stamina A. Bench Press B. MetCon 21-15-9 Toes toContinue reading “0388”

*** Announcement: we will not have class this Saturday due to helping my Pops move! A. Back Squat Establish 1RM – 15 min B. MetCon 30 burpees 5 squat cleans 155/105 30 kB Swings 53/35 5 squat cleans 155/105 18 min AMRAP

A. Strict Press Establish 1RM B. Bench Press C. MetCon 75 double unders 40 sit-ups 25 Front Squats 95/65 40 sit-ups 75 double unders

A. Pistols B. Power Cleans 3×3@60% 3×3@65% 3×3@70% C. MetCon 4 x 3 min of: 2 rounds 10 push-ups / Hspus 20 DB Snatch 50/35

A. Power Snatch or Power Clean and Jerk 10 rounds :20 AMRAP :40 rest increase load 2-3 times B. MetCon 10 rounds 200 m run 7 clean and jerk 95/65 7 burpees 20 min cap

A. Back Squat B. MetCon 18.5 7 min AMRAP 3,6,9,12,15,18,21,24… Thrusters CTB pull-ups

A. Bench Press B. MetCon 4 rounds 250 m run 5 devil Press 35/20 10 DB Press 35/20

A. Strict Pull-ups 3,4,5,6,5,4,3 B. Deadlift C. MetCon 8 min AMRAP 2 burpees 2 SDLHP 95/65 4 burpees 4 SDLHP 95/65 6,6/8,8/10,10/12,12….