Author Archives: cfupheaval

Strength  Bench/strict press  1×10@60% 1×8@65% 1×6@75% 1×5@80% 4×4@85% MetCon  21-15-9 Toes to bar  Burpees Wallballs 20/14

Strength  Back squats  Work up to  4×4@85%   MetCon  50 sandbag front squats 60/40 40 pull-ups  30 kb swings  20 sandbag clean and jerks 60/40 10 sandbag skater squats 60/40 5 wall walks with nose touch  15 min cap 

Strength  Push press  2×10@60% 1×8@65% 4×6@70% Or Snatch  1 power + 1 squat snatch  Work up to 80% and complete 5 lifts  MetCon  600 m run  5 bear complexes 115/75 3 rounds  18 min time cap 

Strength  Deadlift  10 sets of 10 at 60% of 1rm (adjust weight lower if need be)  MetCon  10 push press 115/75 100 double unders  8 push press  80 double unders 6 push press  60 double unders  4 push press  40 double unders  2 push press  20 double unders  For time 

Strength  Back squat  Work up to 4×3@87.5% MetCon  800 m run 100 wallballs  400 m run For time  Hero wod  COE  10 thrusters 95/65 10 ring push-ups  10 rounds 

Strength   Bench/strict press  2×10 @60% 2×8@65% 2×8@70% 4×5@75% MetCon  5 thrusters 95/65 5 squat cleans  5 burpees  5 strict pull-ups / ring rows  7 rounds

Strength  Back squat  1×10@60% 1×8@65% 1×6@70% 4×5@75% MetCon  400 m run 30 DB snatch 35/45 3 rounds 

Strength  Push press  1×10@60% 1×8@65% 1×6@70% 4×4@80% MetCon  12 min amrap  1 pull-up 1 kb swing 53/35 2 pull-ups  2 kb swings  3 pull-ups  3 kb swings  4,5,6,7,8,9…

Warmup Russian twists  Kick ups  Air squats  Tabata 3 rounds  Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 5 minutes to get to:  10×3@77.5% Emom style  MetCon  10 power snatch 95/65 10 push-ups  8 power snatch  20 push-ups  6 power snatch  30 push-ups  4 power snatch  40 push-ups  2 power snatch 50 push-ups 

Warmup Hollow hold  Tuck  4 min  Tabata air squats – 4 min  Strength  Clean and jerk  2 cleans +1 jerk  2@60, 2@65, 2@70, 5@75 Metcon  25 double unders  12 step back front lunges 95/65 6 over the bar burpees  5 rounds