Author Archives: cfupheaval

Tempo Back Squat – slow Down normal speed up 3×8@60% 3×6@70% 3×4@80% MetCon 7 min AMRAP 20 double unders 6 CTB pullups 40 double unders 12 CTB pullups 60 double unders 18 CTB pullups

Push Jerk 5×5@65% 1×5@70% 1×5@75% 3×3@80% MetCon 800 m run 3 rounds 25 wallballs 20/14 10 TTB 16 min cap

Romanian Deadlift 3×7 – warmup sets 4×15 – working sets MetCon 5 roonds 12 Push Press 95/65 12 burpees 12 Air Squats

Murph 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run This will be via heats on Saturday and at 6am on Monday!

I. Bench Press 3 Rep Max II. 10 min AMRAP 150 single unders 75 situps 25 DB snatch 50/35 100 single unders 50 situps 20 DB snatch 50 single unders 25 situps 15 DB snatch

I. Power cleans 3×4@50% 3×3@60% 3×2@70% 3×2@75% II. 4 rounds 400 m run 15 HSPUs 10 TTB

I. Back Squat/Strict Press establish 3RM II. 2 rounds 50 burpee box jumpovers 24/20″ 30 kb swings 53/35 18 min cap

I. Deadlift 1×10@60% 1×8@65% 1×6@70% 5×5@75% II. (optional) 5 min to accumulate as many HSPUs or Wall walks as possible. III. 7 min AMRAP 3 Strict Pullups 6 Pistols 9 Burpees

I. Establish 1 RM Back Squat or Strict Press II. 100 double Unders 50/35 Pushups 25 DB Thrusters 35-50/25-30# 50/35 Pushups 100 double unders For Time

I. 12 minute power clean EMOM 3-3-3-3-2-2-2-2-1-1-1-1 II. 10 rounds 10/5 pushups 10 kb Swings 53/35 10 goblet squats 53/35 14 min cap III. Hortman 45 minute AMRAP: 800 meter run 80 Air squats 8 Muscle ups