Author Archives: cfupheaval

Monday Back Squat 2×8@60% 2×8@65% 4×8@67.5% MetCon 10 kb swings 53/35 10 HSPUs 10 kb thrusters 5/arm 10 min Amrap

Saturday Deadlift 1×8@50% 1×8@55% 1×8@60% 4×8@65% 1xME@65% MetCon Partners 25 box jumps 24/20 (Partner holds sandbag in front rack) 25 sandbag thrusters 60/40 (Partner holds wallsit) 6 rounds Hero wod 9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 RussianContinue reading “0104”

Friday Front/OHS 1×10@50% 1×10@60% 2×8@65% 4×5@70% MetCon For max Reps 45 second intervals 15 second transition time Row for calories Toes to bar HSPUs / push-ups Alternating DB snatch 45/35 3 rounds

Thursday Bench press 1×8@50% 1×8@55% 1×8@60% 4×8@65% 1xME@65% MetCon 21-15-9 Deadlifts 185/125 Over the bar burpees

Wednesday Snatch Hang snatch + full snatch + OHS 1-1-1-1-1-1-1-1-1-1 (10 sets) MetCon 250 m run 25 Russian KBS 53/35 3 wall walks with push-up 4 rounds

Tuesday Back Squat 1×8@50% 1×8@55% 1×8@60% 4×8@65% 1xME@65% MetCon 20 double unders 5 push-ups 20 thrusters 45/35 5 push-ups 10 minute Amrap

Monday  Push press/strict press 17 min to establish a 1 RM MetCon 100 sit-ups 75 wallballs 20/14 50 pistols 25 pull-ups 15 min Cap

FS/OHS 17 min to establish 1RM in either lift MetCon 20 DB snatch (r) 35/25 5 HSPUs 20 DB snatch (l) 5 burpees 4 rounds for time Hero Wod “The sevens” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 BurpeesContinue reading “0097”

Friday Bench Press 2×10@40% 3×10@50% 5×10@60% MetCon 12 pull-ups 12 box jumpovers 24/20 12 push-ups 5 rounds

Clean complex 1 Power Clean + 1 front squat + 1 push Jerk 5 sets of 2 complexes followed by 5 sets of 1 complex MetCon 3 SDLHP 115/75 6 OTB burpees 9 OH squats 115/75 8 min AMRAP