Category Archives: Uncategorized

Upheaval went baller status with DT today! Had a blast yelling at y’all!  Strength Deadlift 2×10@55% 2×8@60% 2×6@65% 2×4@70% MetCon  DT 12 deadlifts  9 hang power cleans  6 push jerk  @155/105 5 rounds  Core  75 v-ups for time      

Lots of PRs today! The box is lighting that board up! Need a bigger board!  Strength  Establish a 1 RM OHS MetCon 10 1 arm thrusters 53/35 20 sit-ups  10 1 arm thrusters 53/35 5 pull-ups  4 rounds  Gymnastics  2 strict pull-ups + 4 pull-ups x4   

Strength  Front squat  1×10@55% 1×8@60% 1×8@65% 4×7@70% MetCon  5 HSPUs  20 plate to OH 45/25 30 double unders  4 rounds  Gymnastics  Pull-ups: 1/3 strict + 2/5 kipping      

Strength 1 power clean  1 squat clean  1 front squat  2@55% 2@60% 2@65% 2@70% 5@75% MetCon  15 wallballs  5 burpees  200m run with medball 4 rounds  Core  Tabata: Flutter kicks  L-sits         

Strength  Push press  1×10@55% 1×8@60% 1×7@65% 2×5@70% 2×3@75% MetCon  20 kb swings 53/35 10 sit-ups  20 box jumps  10 Russian twists  12 min AMRAP  Gymnastics  4x30s HS holds      

First day of our new squat cycle! Gonna be some serious strength gains coming up! 🙂  Strength  Back squat 1×10@55% 1×10@60% 1×8@65% 4×7@70% MetCon  17 min EMOM Even minutes: 2 squat cleans 185/135 Then  ME air squats  Odd minutes:  5 pull-ups  ME push-ups  ME reps will be scored for athletes total score!      

Big numbers went up today! Especially you dudes!  Strength  Max Deadlift  MetCon  400 m run buyin  30 air squats  10 power cleans 135/95 10 push press  10 min AMRAP Gymnastics  5×4 ring dips  (Tempo+ME if that’s too easy)       

Strength 2 power snatch  1 full squat snatch  Work up to 80% of max and do 2-3 sets at each % MetCon 50 double under buyin 100 m run  16 TTB  8 push press 135/95 4 rounds  50 double under buyout    

Strength  Max front squat in 20-30 min  MetCon 6 strict pull-ups  8 burpees  12 wall balls 20/14 5 rounds  Core  Tabata:  Alternating: hollow holds – supermans       

Strength  Clean  3 position cleans (power, hang and full)  2@50% 2@55% 2@60% 2@65% 2@70% MetCon  10 HR push-ups  10 deadlifts 135/95 20 bar jump overs  10 min amrap  Gymnastics  5x1min HS hold