Author Archives: cfupheaval

Back Squat 3×3@80% Strict seated DB Press 4×12@AHAP MetCon 50 box jumps 24/20 50 wallballs 20/24 10 bar muscle-ups 12 min AMRAP

Front Squat/Push Press 15 min EMOM 3×10@50% -1 min rest 3×8@60% -1 min rest 3×6@70% -1 min rest 3×4@75% MetCon DT 12 deadlifts 155/105 9 hang cleans 155/105 6 push jerk 155/105 5 rounds 18 min cap

Back Squat 4×4@70% Bench Press 10×3@70% MetCon 4 rounds 7 pullups 14 Pistols (scale with skater squats) 21 DB Snatch 50/35

Deadlift 1×10@55% 1×8@65% 5×5@75% MetCon 3 rounds 10 shoulder to overhead 135/95 10 front squats 135/95 10 over the bar burpees Comp = 4 rounds

Back Squat “Speed Week” 2×10@50% 2×8@55% 5×5@60% every 90 seconds Strict Press 1×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon Monday 16 minute AMRAP 1 mile run – buy in followed by an AMRAP in remaining time of: 25 V-ups 50 double unders

Deadlift 3-3-3-3-3-3-3 eatablish a heavy 3 rep for the day MetCon 250 m run 20 SDLHPs 53/35 10 russian Twists 53/36 4 rounds Hero Wod Hansen Five rounds: 30 kettlebell swings 70/53 30 burpees 30 sit-ups

Dumbell Bench Press 4×12@AHAP Back Squat 3×3@90% MetCon 1-10 TTB 10-1 Power Cleans 135/95 For Time

split/push jerk 3-3-3-3-3-3-3-3-3-3 for load ever 1:15 MetCon 7 sandbag burpees 60/40 14 sandbag lunges 60/40 21 double unders 5 rounds 15 min Cap

Back Squat 4×4@85% Bench Press 10×3@65% OTM (on the minute) MetCon Cindy 5 pullups 10 pushups 15 Air Squats 20 minute AMRAP

Push Press or Front Squat 10×10 to esatblish a heavy 10RM MetCon 7 min AMRAP 50 wallballs 20/14 50 DB snatch 50/35