Author Archives: cfupheaval

Movement Prep 4×25 banded goodmornings in :45 Romanian Deadlift 3×15 3×10 3×5 MetCon 3 rounds 5 Clusters 135/95 20 burpees 15 min cap

Movement Prep alternating tabata holds 4 min – active shoulder hangs – handstand holds Push Press Establish 5RM in 20 minutes MetCon 800 m run 30 pullups 400 m run 30 dips 200 m run 30 wallballs 20/14

* maxing 5RM Deadlift, Backsquat, PushPress Warmup Every 30s for 4 min do 15 banded air squats. Back Squat Establish 5RM MetCon 10 min AMRAP 20 power cleans 95/65 15 Squat Snatches 95/65 10 Burpees

Bench Press 2×10@60% 2×8@70% 4×5@75% Pendlay Row 7×10@ahap MetCon 400 m run -— 21-15-9 hspus / pushups DB snatch 50/35 —– 400 m run

Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×5@82.5% MetCon 9 min AMRAP 100 air squats 5 strict pullups 75 kb swings 53/35 5 strict pullups 50 double unders 5 strict pullups

Power Snatch + OHS 1-1-1-1-1-1-1-1-1-1 MetCon 800 m run 3 rounds 20 TTB 5 power cleans @ body weight 16 min cap

Front Squat establish 1 RM in 20 minutes MetCon 20-18-16-14-12-10 Box jumps 20/24″ DB Push Press 35-50/25-30 14 min cap

Clean and Jerk Establish 3 maxes or work on technique 3-3-3-3 2-2-2-2 1-1-1-1 MetCon 15 min Amrap 16 deadlifts 95/65 24 double unders 36 situps

Push Press  1×10@60% 1×8@70% 1×6@75% 1×5@80% 4×5@82.5% MetCon 27-21-15-9 kb swings pushups / hspus air squats / pistols

Power Cleans Establish a 2 rep power clean in 12 minutes! Think quick elbows and active glutes! MetCon 3 rounds 30 wallballs 20/14 15 OH Squats 115/75