Author Archives: cfupheaval

Monday Push press 1×10@60% 1×8@70% 1×6@75% 1×4@80% 1×3@85% 3×2@90% MetCon Elizabeth 21-15-9 Power cleans 135/95 Ring dips

Saturday Cleans 3 position 1-1-1-1-1-1-1-1 Up to 80% MetCon 30-20-10-5 Pullups Push-ups Pistols

Friday Back squat 1×10@60% 1×8@70% 1×6@80% 2×4@85% 3×2@90% MetCon Nancy 5 rounds 400 m run 25 OH squats 95/65

Thursday Bench/Strict press 1×10@60% 1×8@70% 1×6@80% 2×4@85% 3×2@88% MetCon 200 m burden carry 60/40 (sandbag) 25 burden squats 60/40 12 toes to bar 15 min amrap

Wednesday Front squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×4@85% 3×3@88% MetCon 20 double unders 20 power cleans 95/65 8 min amrap

Tuesday Push press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 3×2@85% MetCon 400 m run 50 pullups 40 kb swings 53/35 30 goblet squats 20 toes to bar 400 m run For time

Monday Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 3×2@85% MetCon 21-15-9 SDLHP 95/65 Front squats 95/65 200 m run

Strength  Front squat  1×10@60% 1×8@65% 1×6@70% 1×5@75% 4×4@80% 1 set every two minutes MetCon 25 pushups 12 deadlifts 185/125 6 toes to bar 10 minute amrap Hero wod “Severin” 1RFT 50 strict pullups 100 pushups 3 mile run (5k) *can be done with a weighted vest

Strength  Strength Strict/bench press 10-10-10-10-10-10-10-10 work up to a 10 rep max in 8 sets – 20 minutes MetCon 100 m OH kb carry (switch arms at 50m) 53/35 10 pullups 20 one arm kb swings (10/side) 4 rounds for time 16 min time cap

Strength Back Squat 1×10@65% 1X8@70% 1×6@75% 1×4@80% 4×3@85% -Complete one set every two minutes with the clock running MetCon Half Karen,Grace,Isabel 75 Wallballs 15 clean and Jerks 135/95 15 Snatches 135/95 For Time 15 minute time cap