Warmup 

Tabata
//// top hollow hold 
//// bottom hollow holds 
// planks 
5 wall walks 

Strength 

 
Push press 
1×10@60% 
1×7@70%
1×4@80%
4×3@88%

MetCon 

10 power cleans 95/65
20 air squats (RX+=sandbag squats) 
12 minute Amrap

Warmup 

Bring sally up air squats 
+ 
1 min hollow hold 
1 min sit-ups 
1 min knee to elbow in plank 

Strength 

Back squat 

2×10@60%
1×6@70%
1×4@80%
4×3@87.5 %

Metcon

30 wallballs 20/14
400 m run 
15 pull-ups 
3 rounds 

Say hey to Brent Upheaval! 

Warmup 

1 min plank 
30 s V-up hold 
1 min arch hold 
30 s V-up hold 
2 rounds 
+ 
40/20 push-ups 

Strength 

Strict/bench press 

1×10@60%
1×6@70%
1×4@80%
4×2@90%

MetCon 

20 DB snatch 45/35 (r) 
10 burpees 
20 DB snatch 45/35 (l) 
10 pistols with DB 
3 rounds  
15 minute time cap

Strength 

Clean and jerks 
1 clean + 2 jerks 
10 sets strictly to Max the lift

MetCon 

10 back squat 135/95 (from floor) 
200 m run 
15 kbs swings 53/35
5 rounds 

Strength 

Front squat 
3-3-3-3-3-3

MetCon 

30-25-20-15-10 
Burpees 
5-4-3-2-1
Strict pull-ups 
For time 

Strength 

Snatch 
1 hang + 1 snatch balance 
8×1 increasing load

MetCon

50 deadlifts 115/75
50 sit-ups 
50 box jumps 
50 power cleans 115/75
50 push-ups 
10 min amrap 

Don’t forget to sign up for shirts at the gym guys! 

Strength 

Deadlift 
8-8
6-6-6
4-4-4
Add weight throughout sets 

MetCon 

5 kb cleans 53/35
15 wallballs 
5 kb cleans 
10 burpees 
4 rounds 

Strength 

Deadlift 

10-10-8-8-6-6-6

MetCon 

25 air squats 
30 sumo DL highpulls 95/65
25 air squats 
20 push press 115/75
25 air squats 
10 push jerk 135/95
25 air squats 

Strength 

Clean and jerk 
60% 3×3+1
70% 3×2+1
80% 3×2+1
85% 5×1+1 

MetCon 

30-20-10 
DB thrusters 35/25
90-60-30
Sit-ups 

Strength 

Front squat 
3-3-3-3-3-3-3

MetCon 

21 SDLHP 53/35
7 toes to bar 
21 kb swings 53/35
7 strict pull-ups 
3 rounds of time