Author Archives: cfupheaval

Back squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon 800 m run 50 wallballs 20/14 40 DB snatch 45/35 30 burpees 20 DB thrusters 45/35 (10/arm) 10 muscle ups/c2b pull-ups 18 min cap

Tuesday 1 power clean + 1 push jerk 7×1 to work up to a heavy single 1 squat clean + 1 split jerk 7×1 to work up to a heavy single MetCon 25 double unders 10 toes to bar 5 strict HSPUs 5 rounds

buy a one month membership for a friend for 50% off! Also, remeber to twll your friends to coem in for free till christmas! Monday Front squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×4@80% 4×3@85% MetCon 250 m run 30 mountain climbers 10 power cleans @ 135/95 12 min AMRAP

Strength 1 power clean 1 squat clean 1 front squat 15 min Emom MetCon death by: thrusters 95/65 2-4-6-8-10…. 5 pullups OR Forrest 20 L pullups 30 toes to bar 40 burpees 800 m run 3 rounds 45 min cap

Tuesday Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@80% 5×2@85% MetCon 10 min AMRAP 4 HSPUs 8 KB swings 12 V-ups

Monday Strict press/bench Press 1×10@60% 1×8@65% 1×6@70% 1×4@80% 5×2@85% MetCon Nasty Girls 3 rounds 50 air squats 7 muscle ups (scaled equals 14C2b pull-ups) 10 hang power cleans @135/95

Saturday Push press 1×10@60% 1×8@65% 1×6@70% 1×4@75% 5×3@80% MetCon 50 double unders 10 pistols 75 double unders 20 pistols 100 double unders 40 pistols 15 min cap Hero wod Kevin 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells

Friday Back Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 5×3@80% MetCon 1-2-3-4-5-6….. Pull-ups Handstand push-ups 10 min AMRAP

Thursday Clean and Jerk Complex 3×1@60% 3×1@65% 3×1@70% 3×1@75% 1 full squat clean + 1 push jerk + 1 hang clean + split jerk MetCon 21 kb swings 53/35 15 burpees 4 rounds

Tuesday Front squat 1×10@60% 1×10@65% 1×8@70% 1×6@75% 4×4@78% MetCon 20 min AMRAP 20 DL @275/185 40 wallballs 20/14 20 hang cleans 185/125 40 wallballs 20/14 20 push press 135/95 40 wallballs 20/14