Author Archives: cfupheaval

Test week day 3 Bench Press Establish 1 RM in 15 minutes MetCon The Chief 5 rounds of: 3 min AMRAP 3 power cleans 135/95 6 pushups 9 air squats 1 min rest

Test week day 2 “Durantes Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest MetCon “The 300” For Time 25 Pull-Ups 50 Deadlifts (135/95 lbs) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers 50 Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms) 25 Pull-Ups 30 minContinue reading “0170”

Back Squat Establish 1RM in 15-20 min MetCon 4 rounds 21 deadlifts 14 HSPUs/push-ups  for load and time (you choose your weight) 15 minute cap

Saturday is upon us! Hope y’all are ready to rock and roll! 

Bench Press 2×10@50% 2×6@55% 6×3@60% MetCon 25 kb Swings 53/35 15 box jumps 24/20″ 4 rounds Comp = 70/53

Back Squat 3×10@50% 
3×6@55% 
4×3@60% MetCon 32 double unders 100 m sprint 16 DB snatch 50/35 100 m sprint 4 rounds no comp – go fast go unbroken

Power Clean Establish a 3 rep max and a 1 rep max in 15 minutes. MetCon 7 burpees 7 ring dips 7 burpees 7 Hspus 12 min AMRAP Comp = muscleups

Strict/push Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@77.5% 5×5@80% MetCon 400m run 50 wallballs 20/14 250m run 15 power snatches 95/65 400m run 16 min cap Comp = 135/95

Deadlift 3×10@50% 3×6@55% 4×3@60% MetCon 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks 115/75 *Note this is only big enough for a class of 9. in the event of a larger class there will be a bike station for one person. Further note,Continue reading “0162”

The Don For time: 66 deadlift 115/75 66 box jump 24″/20″ 66 KBS 53/35 66 K2E 66 sit ups 66 pull ups 66 thruster 65/45 66 wall ball 66 burpee 66 DU Comp = 40 min AMRAP instead of time cap!