Author Archives: cfupheaval

Strength  Deadlifts 2×10@60% 2×8@65% 2×6@70% 2×5@75% 2×3@77.5% MetCon For time: 100 double-unders 25 toes-to-bars 25 deadlifts, 225 lbs/155 lbs 50 box jumps 24″ box/20″ box

Strength  16 min Emom – alternate movement A and movement B. A. 5 power cleans at 75% B. strict pullups 3-7 reps MetCon 5 rounds 200 m run 7 burpees 7 shoulder to overhead 135/95 15 minute time cap

Strength Back Squat 1×10@60 1×8@70% 1×6@75% 1×4@80% 1×3@85% 3×2@87.5% MetCon 21-18-15-12-9-6-3 kb swings 53/35 pushups situps rx+ = hspus

Strength  Bench Press/Strict Press 1×10@60% 1×8@65% 1×6@75% 2×4@80% 3×3@85% MetCon 50 Thrusters 95/65 45 Air squats 40 double unders 35 power cleans 95/65 30 situps 25 pullups 14 min Amrap

Strength  Back Squat 1×10@60% 1×8@65% 1×6@70% 4×3@75% MetCon partner wod 800m run with sandbag (400m for wach person with sandbag) 22 strict DB press 35/25 (other person holds a plank) 22 synchro burpees 2 rounds

Strength Push Press work up to 5×5@70% of 1Rm Or Snatch 2×3@60% 2×2@70% 2×1@75% 2×1@80% MetCon 12 deadlifts 135/95 9 hang cleans 135/95 400 m run 3 rounds (4 is rx+)

Strength  Deadlift 1×10@60% 2×6@65% 6×5@70% MetCon 15 wallballs 15 ring dips 5 wallwalks / 15 pushups 12 min amrap

Strength  Cleans 2×3+1@60% 2×2+1@70% 2×1+1@75% 2×1+1@80% MetCon 42-30-18 DB snatch 45/35 situps pistols

Strength  Back squat  1×10@50% 1×8@55% 1×6@65% 5×5@70% MetCon  Buy-in  50 push-ups  4 rounds  5 strict pull-ups  10 deadlifts 185/125 Buy-out 600 m run 

First off guys want to let y’all know that we will not be open on Monday due to Labor Day! So enjoy the day off and know I’ll be back with a vengeance on Tuesday!  9a  Strength  7×10 back squats – go as heavy as possible in 7 sets  MetCon  Diane  21-15-9  Deadlifts 225/155 HSPUs Continue reading “0001”