Author Archives: cfupheaval

Wednesday Back Squat 2×10@40% 3×10@50% 5×10@60% MetCon 15 toes to bar 15 kb swings 53/35 15 power cleans 95/65 4 rounds 14 min Cap

Tuesday Strict/push press Every 1:30 complete 5 reps for 10 rounds. Add load as needed. MetCon 20 air squats 40 double unders 20 air squats 60 sit-ups 12 min AMRAP

Monday-Wednesday 4:30pm 5:30pm 6:30pm Thursday 4:30pm 5:30pm Friday 5:30pm 6:30pm

Monday Deadlift 2×10@40% 3×10@50% 5×10@60% MetCon For time, fast and heavy: 21 dumbbell thrusters 35-45/20-30# Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters

Saturday Bench Press 5×10@50% 3×10@60% 1×10@70% 1×10@75% MetCon 14 squat cleans 95/65 14 pull-ups 4 rounds 15 min cap

Friday Snatch Complex 1 snatch + 1OHS + 1 hang Snatch +1 OHS 10×1 MetCon 75/50 push-ups 50 box Jumps 24/20 800 m Run

Thursday Back Squat 5×10@50% 3×10@60% 1×10@70% 1×10@75% MetCon 5 Deadlifts 225/145 15 wallballs 20/14 8 min Amrap

Wednesday Strict/push press 4×10@60% 5×5@70% MetCon 12 min Amrap 20 burpees 10 pistols 5 HSPUs

Tuesday Deadlift 5×10@50% 3×10@60% 1×10@70% 1×10@75% MetCon 5 rounds 200 m run 10 lunges 53/35 1 wall walk 15 min Cap

Remember: No AM classes Monday! Monday FS/OHS 1×10@50% 1×8@55% 2×6@60% 4×4@70% 2×2@80% MetCon 21-15-9 Pull-ups Push press 95/65 Power Cleans 95/65 For time