Author Archives: cfupheaval

Strength Back Squat 3×10@55% 3×10@62.5% 2×10@67.5% 1×10+@67.5% MetCon 1 mile run 40 Russian twists 45/25 20 plate to overhead 45/25 10 plate burpees For time Cap 20 min

Thursday Strict/push press 5×12 – work up toward 70-75% MetCon 150 Russian kb swings 53/35 Every time the kb touches the floor you must do 10 burpees

Wednesday Deadlift 3×10@55% 3×10@62.5% 2×10@67.5% 1×10+@67.5% MetCon 400 m run 50 kb swings 53/35 25 HSPUs 50 goblet squats 400 m run 16 min CAP

TUESDAY FS/OHS 5×12 3 min rest MetCon 15 toes to bar 15 push-ups 6 min amrap Immediately followed by: 100 sit-ups 50 wallballs For time (9 min cap)

Monday Bench Press 3×10@55% 3×10@62.5% 2×10@67.5% 1×10+@67.5% MetCon 8 devil press 30-35/20-25 16 double unders 32 air squats to medball. 9 min amrap

SATURDAY Back Squat 1×8@55% 2×8@60% 4×8@65% 1×10+@65% MetCon 400 m run 8 power cleans 155/105 12 OTB burpees 4 rounds

Friday Push/Strict Press 10×3 working up to 80% MetCon 15 min AMRAP 10 chest-to-bar pull-ups 20 one-legged squats, alternating 10 box jumps, 24-in. box

THURSDAY Deadlift 1×8@55% 2×8@60% 4×8@65% 1×10+@65% MetCon -15.4 8min AMRAP 3 Handstand Push-ups (or pushups) 3 Cleans 185/125 (or 75% of 1RM) 6 Handstand Push-ups 3 Cleans 9 Handstand Push-ups 3 Cleans 12 Handstand Push-ups 6 Cleans 15 Handstand Push-ups 6 Cleans 18 Handstand Push-ups 6 Cleans 21 Handstand Push-ups 9 Cleans Adding 3 repsContinue reading “0080”

WEDNESDAY OHS/FS 10×3 working up to 80% MetCon 3-6-9-12-15-18-21-24 Sit-ups Push press 115/75 (Scaling at 60-70% of 1RM) 

TUESDAY Bench Press 1×8@55% 2×8@60% 4×8@65% 1×10+@65% MetCon 100 double unders 20 clean and Jerks 155/105 100 double unders