Author Archives: cfupheaval

A. Pistols • 2 pistols every 10 seconds for 2 min rest one min and repeat. B. Deadlift 10 rounds of 3 reps every :90 – build weight throughout sets C. MetCon 4 rounds 7 squat cleans 7 Shoulder to Overhead 7 burpee pull-ups Weight = 155/105

Just a reminder to all who might have not paid attention but there will be no class tomorrow but expect a bruiser come Wednesday! Love you all! 🤪 Hope you all had an amazing Christmas! Also, just wanted to thank all of you for making CF Upheaval what it is! You guys are the bestContinue reading “Merry Christmas!”

A. Back Squat • 3 second tempo x5 reps • 50/55/60/65/70/3×75% B. MetCon • 10 min AMRAP 20 wallballs 20/14 10 strict HSPUs • 7 min to establish 1 RM clean and jerk

A. Handstands • 5 x :30 handstand holds, :10 rest! • 10x:10 hollow rocks B. Bench Press / DB strict Press Alternating EMOM 16 min • 10 bench Press • 10 DB Press Athlete selects weight C. MetCon 3 rounds 400 m run 10 hang cleans 115/75 10 burpees (bar facing if possible)

A. Midline • Superman :20 • side bridge :20/side • tuck ups :20 5 rounds B. Front Squat • Establish a heavy rep for 1 pause squat + 1 squat C. MetCon “Diane” 21-15-9 Deadlifts 225/155 Hspus

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A. Pulling • 5-10 ring rows • :30 plank holds 6 rounds B. Cleans • 1 Power Clean + 1 Squat Clean 50/55/60/65/70/75×5 -every 1.5 min C. MetCon 3 rounds 50 Air Squats 10 SDLHP 115/75 5 Bar MU / pull-ups

A. Handstand Hold :20 + Hollow Hold :20 + :20 rest x5 B. Push Press • 2×10@60% • 2×8@65% • 2×6@70% • 2×4@75% 15 min to complete C. MetCon 50-40-30-20-10 Russian KB swings 53/35 Sit-ups 18 min cap

A. Back Squat •2×20 •2×15 •2×10 B. MetCon For Time 400 m run 30 burpees 25 pull-ups 20 power Snatches 95/65 15 burpees 10 strict pull-ups 5 squat snatches 95/65 18 min cap!