Author Archives: cfupheaval

A. Strict Pull-ups 1-2-3-4-5-6-7-8 every :30 B. Back Squat 4×20 reps every 3:30 minutes C. MetCon 3 rounds 50 double unders 25 push press 95/65 12 min cap

A. Handstand Holds B. Snatch or wide grip bent over row C. MetCon 8 min AMRAP 5 Thrusters 95/65 10 burpees 15 pull-ups

A. Pistols B. Deadlifts C. MetCon 4 rounds 10 hang cleans 115/75 20 wallballs 20/14 Scale: 95/65 Scale up: 155/115

A. Pendlay Rows and Goodmornigs 4×12 of each ascend weight B. MetCon 5 rounds 10 SDLHP 95/65 10 Pull-ups 10 pistols

A. Hollow Rocks B. Front Squat C. MetCon For Time 400 m run 100 double unders 50 air squats 25 man makers 35/20 400 m run

A. Plank + Push-ups B. Bench Press 2×12 @ 40% 5×12 @ 50-55% C. MetCon. 3 rounds 30 kB Snatch 53/35 30 K2E 15 min cap

A. Chin ups B. Clean and Jerk C. MetCon 10 min AMRAP 14 DB deadlifts 14 alternating DB Press -scaled: 25/15 -intermediate: 35/20 -RX: 50/35

A. Double unders B. R. Deadlifts EMOM C. MetCon 21-15-9 reps for time of: Snatches Box jumps Men: 115 lb., 24-in. box Women: 75 lb., 20-in. box

A. Handstand Holds 5x:20 *add a 1-3 strict HSPUs at the beginning Of the Hold B. Strict Press C. MetCon 5 rounds 200 m run 5 power Cleans 165/115 5 burpees 16 min cap

A. Front Squat B. MetCon 2 rounds 800 m run 50 double unders 10 Thrusters 115/75 20 min cap