Author Archives: cfupheaval

Strict Press 5×5@72.5% Back Squat 5×5@75% MetCon 21 Thrusters (75/55) 21 Kettlebell Swings (53/35) 400m Run 15 Thrusters (75/55) 15 Kettlebell Swings (53/35) 400m Run 9 Thrusters (75/55) 9 Kettlebell Swings (53/35) 400m Run COMP= 95/65 & 70/53 16 min cap

Push Press/Front Squat 2×15 2×12 2×10 2×8 AHAP MetCon 15 min AMRAP 50 hang cleans 95/65 50 deadlifts 95/65 50 situps/leg raises 50 double unders 50 burpees Hero Wod

Back Squat 3×3@87.5% Seated DB Strict Press 4×8@AHAP MetCon 20 walking lunges 35/26 250 m burden run 50 kb swings 35/26 2 rounds 15 min cap

Clean and Jerk 2+2@50,55,60,65% 4×1+1@70% one lift every 90s MetCon “Jackie” 1000 m row 50 thrusters 45/35 30 pullups

Back Squat 4×4@82.5% Bench Press 4×12@AHAP MetCon 20 burpees 10 pistols 20 burpees 10 HSPUs 10 min AMRAP

Deadlift 2×15@55% 2×12@60% 2×10@65% 2×8@67.5% 20 minute Cap MetCon 1-2-3-4-5 Front Squat 185/105 5-10-15-20-25 pullups 16 minute Cap Comp 1-2-3-4-5 Front Squat 225/135 2-4-6-8-10 Muscle Ups

Back Squat 2×10@52.5% 2×8@62.5% 5×5@72.5% Strict Press 2×10@50% 10×3@60% do these 10 sets fast and every minute on the minute 20 minute Cap MetCon Monday 800m run 30 thrusters 95/65 800m run Scale down = 400 m runs Scale up = 135/95# thrusters 16 minute Cap

Push press or Front Squat 2×15@50% 2×12@55% 2×10@60% 2×8@65% MetCon 3 rounds 30 Hollow Rocks 20 Kb swings 53/35 10 Pullups (chest to Bar) Hero Wod J.J. For time: 1 Squat clean 185 lbs/125 lbs 10 parallette handstand push-ups 2 Squat clean 185 lbs/125 lbs 9 parallette handstand push-ups 3 Squat clean 185 lbs/125 lbsContinue reading “0183”

Strength Back squat 3×3@80% DB Bench Press 3×12@AHAP MetCon 9 min AMRAP 100 double unders 50 wallballs 20/14 100 double unders 25 HSPUs

Deadlift 2×12@50% 2×10@60% 2×8@70% 3×6@75% MetCon 5 Toes to bar 250 m run 5 power snatch 115/75 5 rounds Comp version available