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