Author Archives: cfupheaval

Monday Back Squat 4×5@40% 4×5@50% 4×5@60% MetCon 2 rounds 400 m run 20 DB snatch 50/35 15 HSPUs 10 strict pull-ups 5 cleans 155/105

Saturday Strict/push Press 3×5@60% 3×5@70% 3×3@80% 2×2@90% MetCon 30 wallballs 20/14 30 sit-ups 30 shoulder touches 10 pull-ups 8 min AMRAP

Friday Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans

Thursday Front squat / OHS 3×5@60% 3×5@70% 3×3@80% 2×2@90% MetCon 2-4-6-8-10-12…. Pull-ups Power Snatch 95/65 7 min AMRAP

Wednesday Bench Press 2×5@50% 2×5@60% 2×5@70% 2×5@75% 1×5@80% 1×5@85% MetCon 75 kb swings 53/35 400m run 10 wall walks 15 min Cap

Tuesday Back Squat 2×5@50% 2×5@60% 2×5@70% 2×5@75% 1×5@80% 1×5@85% MetCon 10-20-30-40-50 Double unders Push-ups

Monday Clean Complex 1 clean + 3 front squats + 1 split Jerk 10 sets for weight MetCon 6 ring dips 9 SDLHP 95/65 12 over the bar burpees (bar facing if there is space) 10 min AMRAP

Saturday Strength Deadlift 2×5@65% 2×5@72.5% 5×5@77.5% MetCon 10 shoulder to Overhead 95/65 10 hang power cleans 95/65 200 m run 4 rounds

Friday Hey guys! Everybody ready for 17.1?! Looks like a gasser! But it’s gonna be a blast! Here is how it’ll work for tomorrow! Classes will consist of 15 min to warmup/setup as well as practice movements. There will be 2 heats of 4 people running at a time. You will also need a counterContinue reading “0135”

Thursday Bench press 2×5@65% 2×5@72.5% 5×5@77.5% MetCon 50 double unders 40 push-ups 30 toes to bar 20 kb swings 53/35 10 ring dips 8 min AMRAP