Author Archives: cfupheaval

Movement Prep Banded pvc squats 5×10 reps PVC pass throughs x 30 Overhead Squat or Snatch grip push press 10-10-8-8-6-6-4-4-2-2 MetCon 21-15-9Deadlifts 225/155Over the bar burpees 25 double unders after each round

Movement Prep-4x20s squat / HS holds -45 squats / bar presses Back Squat 5×5@72.5% Strict Press 10×3@60% MetCon 400 m run 75 air squats 50 push-ups 25 strict pullups 400 m run 75 kbs 53/35 50 sit-ups 25 HSPUs 400 m run 15 min AMRAP

There will be no 10 am class only a 9am hero Wod! Dallas 5 5 minutes of:    Burpees Then, 5 minutes of:    7 deadlifts, 155 lb.    7 box jumps, 24-in. box Then, 5 minutes of:    Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of:    7 snatches, 75 lb.    7 push-ups Then, 5 minutes of:    Rowing (calories) Complete as many reps as possible atContinue reading “0337”

Movement Prep – 40 lateral lunge + squat – 30 plank/push-up to side bridge Back Squat 3×3@85%DB Bench Press4×12 AHAP with no misses MetCon1,2,3,4..10Power cleans 135/955 burpees

Movement Prep– 5x20s good mornings– 5x15s squat hold Deadlift 2×15@50%2×12@55%2×10@60%2×8@65% MetCon 800 m run Then 5 rounds 10 sit-ups 10 Thrusters 10 bar jumps16 min Cap

Back Squat 4×4@80%Bench Press 10×3@60% 5 min AMRAP50 push-ups 10 pistols / goblet squats 35/20Rest one minute 5 min AMRAP 50 air squats 10 HSPUs / db strict Press 35/20

Movement Prep A. 4×30 second tricep stretch B. 30 reps Banded power clean + Front Squat Clean and Jerk 2×2@60%2×2@65%2×1@70%2×1@75%3×1@ahap MetCon250 m run 25 double unders 12 Kb snatch 53/354 rounds

Movement Prep a. tabata air squat or strict press with band and a pauae b. 3×1 min with 30s rest handstand hold or squat with band hold Back Squat or Strict Press 1×10@60%2×8@65%5×5@70% MetCon 15 min AMRAP 20 double squat wallballs 20/1420 TTB Here's a video of the double squat wallballs https://youtu.be/I6CjwmHBbGo

Movement prep -4xtabata skater squats -30 banded goodmornings with barbell Deadlift Establish 5rm in 20 minutes MetCon 100 double unders 100 russian kb swings 53/35 100 russian twists 100 goblet squats 53/35 100 double unders For time

Movement Prep Banded pvc jerks and lateral step squats with band 4×10 each Power clean and Push Jerk 10×1 MetCon 10 rounds 3 bar muscleups / CTB pullups 6 chest to ground pushups 9 air squats 15 min cap