Author Archives: cfupheaval

A. Strict pull-ups B. Deadlifts C. MetCon 3 rounds 15 Strict Pull-ups 400 m run 15 thrusters 95/65

Happy Hump Day!

A. Core • hollow – tuck – jack knife – rest :15 Hold x5 B. Clean Complex C. MetCon 4 rounds 250 m run 15 DB Cleans 45-50/30-35 10 HSPUS / push-ups

A. Pistols • 2-4-6-8 every :30 rest 1 min x2 rounds B. Back Squat 5 Reps 2 Reps 5 Reps 2 Reps 5 Reps 2 Reps MetCon 5 rounds 12 Push Press 20 double unders 16 min cap

A. Bench Press Prep B. Bench Press “100” C. MetCon 3 rounds 20 DB Snatch 35/20 15 Handstand Push-ups 10 DB OH Squats 35/20

A. Row + Back Squat B. MetCon 8 min AMRAP 7 dips 14 power snatch 95/65 *scale to c&j

A. 7 min Emom 1-5 strict pull-ups followed by max effort double unders B. Deadlift 5×10@65% every two minutes C. MetCon Mystery Chipper! 🤪

A. 5 min EMOM :30 second handstand hold 10 pistols / Split Lunges B. Push Press 1×10@60% 1×8@65% 1×6@70% 5×5@75% 16 min cap C. MetCon 10 rounds 5 TTB 5 Thrusters 95/65 😊

A. Every minute in the minute for 7 min • 4 dips • 5 strict pullups • 6 pistols B. Back Squat conditioning 10-9-8-7-6-5…1 @ 185/125 For time – 15 min cap C. MetCon 7 min AMRAP 15 sit-ups 15 push-ups (hand release) 15 wallballs 20/14

A. 1-5 strict pull-ups for 5 min every :30 B. Power Cleans + Jerk 5 rep emom for 10 min C. MetCon For time 800 m run 50 air squats 75 kB swings 53/35 100 m walking lunges 53/35 18 min cap