Author Archives: cfupheaval

A. Strict pull-ups (1-3) + 10 air squats 7 rounds on the minute B. Back Squat 1×10@60% 1×8@65% 6×5@70% C. MetCon 14 min AMRAP 80 sit-ups 60 wallballs 20/14 40 pistols to a ball

12 min EMOM Even min: 3 squat cleans Odd min: 1 power clean At 70% of 1RM squat clean MetCon 3 rounds 20 burpees 20 sumo deadlift high pull 95/65

Romanian Deadlifts 10 min EMOM 7 reps at 50% if 1RM back squat * 5 min to set up bar MetCon 7 min EMOM 10 1 arm thrusters 35/25 30 double unders 10 1 arm thrusters 35/25 30 air squats

Bench Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@85% MetCon 10 front Squats 155/105 200 m run 20/16 HR push-ups 4 rounds 15 min cap

Push press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 800 m run 30 DB/kB push press 35/25 10 goblet squats 20 dB/kB push press 10 goblet squats 10 dB/kB push press 10 goblet squats 16 min cap

Back Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 4 rounds 25 kB swings 25 sit-ups 25 knees to elbow

Split jerk Establish a max in 20 min MetCon 8 min AMRAP 15 hang cleans 135/95 15 pistols 15 push-ups

Romanian deadlifts 2×10@50% 2×8@55% 2×6@60% 2×4@65% MetCon 400 m run buy-in 3 rounds 10 DB Snatch 50/35 15 burpees 30 squats with DB

Bench Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 10 min AMRAP 5 strict pull-ups 10 toes to bar 20 wallballs 20/14

Front squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@80% 2×5@82% MetCon 10 rounds 3 power Cleans 135/95 6 push-ups 9 squats