Author Archives: cfupheaval

 Tempo Back Squat 4×25 reps – controlled and active through whole rep! MetCon 3 rounds 20 push press 115/75 20 OTB Burpees 14 min cap

Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×5@82.5% 15 minutes MetCon Angie 100 pullups 100 pushups 100 situps 100 air squats 25 min cap or more if we have time.

Pendlay Row 4×15 – keep these reps moving fast Strict Press 4×15 – build weight over four sets MetCon 5 rounds 12 burpees 8 alternating kb snatch 53/35 4 strict HSPUs

Happy fourth of July! 2 heats (if necessary), both 25 minutes long for the following workout! 3 Rounds 17 Back Squat (bodyweight) 76 Russian Twists 35/26 25 minute cap

Back Rack Lunges 4×24 – AHAP MetCon 13 min AMRAP 3-6-9-12-15 Power Cleans HSPUs

Bench Press 2×10@60% 2×8@65% 2×6@70% 2×5@75% MetCon 100 air squats 5 ring dips 75 air squats 10 ring dips 50 air squats 15 ring dips 25 air squats 20 ring dips for time

Front Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 4×5@78% MetCon Randy 75 Snatches 75/55

Tempo Deadlift 4×20 – light, controlled and core focused MetCon 12 min AMRAP 15 TTB 15 HR pushups 100 m farmer carry 53/35

Push Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×5@78.5% MetCon Diane 21-15-9 Deadlifts 225/135 HSPUs (scale with reduced depth or x2 pushups)

Power Snatch + Squat Snatch (or OHS) 12 sets to establish a heavy rep MetCon 250 m run 10 manmakers (20-30)/(35-50) 400 m run 10 manmakers 250 m run 10 manmakers