Author Archives: cfupheaval

Friday Push/Strict Press Establish 1RM! MetCon 17.4 or 400m run 50 pistols 25 pushups 3 rounds

Thursday Front/OH Squat establish 1RM! 16 min cap MetCon 10 min AMRAP 15 Box Jumps 24/20 30 Kb Swings 53/35

Wednesday Bench Press 2×3@65% 2×3@70% 6×3@75% MetCon 800 m run 50 double unders 400 m run 25 wallballs 20/14 200 m run 12 HSPUs For time

Tuesday Back Squat 2×3@65% 2×3@70% 6×3@75% MetCon 21-15-9 Push press 95/65 OHS 95/65 100 m sprint

Monday Note: there will be a slight change to specialty classes guys.  First off they will be open to everybody regardless of membership tier. What will change will be that basic members will have access to any three classes per week, premium will have access to any 5 classes per week and deluxe membership willContinue reading “0146”

Saturday Deadlift 4×5@40% 4×5@50% 4×5@60% MetCon 12 DB push Press 50/35 24 front rack squats 50/35 4 rounds 400 m run buyout 16 min Cap Hero Wod Matt 16 For time: 16 deadlifts, 275/185 lb. – 16 hang power cleans, 185/125 lb. 16 push presses, 135/95 lb. Run 800 meters 16 deadlifts, 275/185 lb. 16Continue reading “0145”

Friday Strict press/push press 2×10@60% 2×8@65% 2×6@75% 1×4@80% 1×3@85% 1×2@90% 1×2@95% MetCon 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squatContinue reading “0144”

Thursday High hang cleans – establish 2RM in 18 minutes MetCon 10 min AMRAP 200m run 15 Thrusters 75/55 400 m run 30 Thrusters 75/55 Easy day prior to Open WOD!

Wednesday Front/OH Squat 2×10@60% 2×8@65% 2×6@75% 1×4@80% 1×3@85% 1×2@90% 1×2@95% MetCon 24-18-12-6 Burpees Double Unders Kb swings 53/35 15 min Cap

Tuesday Bench Press 4×5@40% 4×5@50% 4×5@60% MetCon 5 rounds for time of: 30 shoulder touches 30 one-legged squats, alternating