Author Archives: cfupheaval

MONDAY Clean and Jerk 12 rounds every 1:30 Oly bear complex 1 squat clean 1 split Jerk 1 back squat 1 back split Jerk For weight MetCon 9 pull-ups 9 kb/DB thrusters 35/25 200 m run 15 pull-ups 15 kb/DB thrusters 200 m run 21 pull-ups 21 kb/DB thrusters 200 run For time

Saturday Push/Strict Press 8×5 – work up to 75% MetCon 7 minute amrap BURPEES aka. 12.1 Hero Wod Tyler 7 muscle-ups 21 SDLHP 95/65 5 Rounds

Friday Deadlift 1×10@50% 1×10@55% 4×10@60% 1×12@60% MetCon 400 M run 10 Thrusters 115/75 16 minute AMRAP

Thursday OHS/FS 8×5 – Work up to 75% MetCon Karabel 10 Rounds 15 Wallballs 20/14 3 Snatches 135/95

Wednesday Bench Press 1×10@50% 1×10@55% 4×10@60% 1×12@60% MetCon 12 min AMRAP 15 deadlifts 155/105 15 OTB burpees

Tuesday Snatch Complex – 2 hang Squat Snatches 50/55/60/65/70/3×75% MetCon 100 Kb Swings 53/35 30 C2b Pullups For Time

Monday Strength Back Squat 1×10@50% 1×10@55% 4×10@60% 1×12@60% MetCon 27-21-15-9 Pushups Power Cleans 95/65

Bench/Strict press Or Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon 10 devil presses 45/30  25 air squats 10 devil presses 46/30  25 sit-ups 4 rounds

Bench/Strict press Or Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon 15 box jumps 20 kb swings 53/35 13 min AMRAP

Thursday Push press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon Diane 21-15-9 Deadlifts 225/155 Handstand push-ups or modified Jackie 800 m run 50 thrusters 45/35 30 pullups for time