Author Archives: cfupheaval

Tempo RDL 2×8 warmups 2×8 AHAP MetCon Fran 21-15-9 Thrusters Pullups Buyout: 800m run

Snatch or split Jerk  MetCon 4 min AMRAP 10 burpees 10 HSPUS 1 min Rest 8 min AMRAP 10 hang cleans 135/95 10 muscle-ups or dips

Deadlift 4×5@75% MetCon 4 rounds 18 DB push press 50/35 18 DB burpees dealfits 50/35

Pendlay Rows 4×15 AHAP Bench Press 1×10@60% 1×8@65% 2×6@70% 2×4@75% MetCon 250 m run 15 pullups 5 burpees 400 m run 20 pullups 10 burpees 250 m run 15 pullups 5 burpees BUYOUT 30 sandbag alternating should thrusters 60/40

Squat Cleans 10 min Death By: 1-2 cleans @ 65% 2-3 cleans 3-4 cleans 4-5 cleans 5-6 cleans 6-7 cleans 7-8 cleans 8-9 cleans 9-10 cleans 10-11 cleans MetCon 0:00-5:00 min 20 box jumps 10 hspus 5:00-10:00 30 box jumps 15 hspus 10:00-15:00 40 box jumps 20 hspus 15:00-20:00 50 box jumps 25 hspus

Tempo Back Squat 2×15 warmup 1×15@50% 1×15@55% 1×15@60% 1×15@65% MetCon 3 rounds 15 hang cleans 135/95 50 double unders 1 min rest between rounds

Push Press 2×10@50% 2×10@60% 2×8@65% 2×6@70% MetCon 2 rounds 400 m run 36 pistols 11 bar muscle-ups / dips

20 minutes to Complete Back rack lunges 4×8@AHAP In remaining time complete as much as possible: Snatch 2×2@60% 2×2@65% 2×1@70% 2×1@80% MetCon 10 minute AMRAP 10 Strict Press 95/65 10 burpees 10 Front Squats 95/65 10 Strict Pullups

Front Squat 4×10@60% 4×8@70% 2×6@80% Or Squat Cleans 4×2@65% 4×2@75% 4×1@80% MetCon 11 min AMRAP 250m run 10 TTB or V-ups 20 alternating DB Snatch 50/35 10 Burpees Hero Wod  “Hall” 5 rounds for time of: 225/155lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches 53/35 Rest 2 minutes

Pendlay Rows  4×15 2×10 2×5 MetCon 100 kbs 53/35 75 goblet squats 50 situps 25 HSPUs / Pushups 200 m. waiter carry (100m on each arm) 53/35