Archive

Strength.

Pull up program.

Lift.

Power jerk. Build to heavy 5 touch & go reps (heavier than last week).

Metcon.

6min amrap
15 push up
15 kettlebell swings 24/16kg

Metcon.

60 double unders
30 box jump 30/24
30 chest to bar
60 kettlebell snatch 24/16kg
30 front rack lunges 60/40kg
30 toes to bar
60 wall ball 10’/9′ 9/6kg
30 deadlift 60/40kg
30 burpees
60 double unders

Lift.

6 x every 2min 5 touch & go Power cleans. Start @60% of Max.

Metcon.

3 x 3min amrap

3 hang power cleans 52.5/35kg
6 thrusters
9 shoulder to overhead

60sec rest after each amrap.

Metcon.

Team workout

Strength.

Front squat every 2min
5 @70%
5 @70%
5 @75%
5 @80%
5 @80%
5 @80%

Metcon.

45-30-15
Kettlebell swings 24/16kg
Hand release push up
Lunges

Strength.

Pull up program

Lift.

Build to a heavy 5 touch & go Power jerk.

Metcon.

Open workout 12.1. Compare to 6th Oct’14
7min amrap of target burpees

Lift.

6 x every 2min 3 touch & go snatch. Start btw 50-60% of max.

Metcon.

10min ladder
1 snatch grip deadlift 50/35kg
1 hang power snatch
1 muscle up
2 snatch grip deadlift
2 hang power snatch
2 muscle up

Add 1 rep each rd. must complete all snatch grip deadlifts then then all hang power snatch then all muscle ups.

Metcons.

7min amrap
10 kettlebell snatch (right) 24/16kg
20 double unders
10 kettlebell snatch (left) 24/16kg
20 double unders

Rest 5min

20-15-10-5
Thrusters 42.5/30kg
Box jump 24/20
Toes to bar

Metcon.

25min amrap
20 pull up
30 push up
40 sit up
50 lunges
Rest 2min after each rd.

Strength.

Front squat. Heavy single.

Metcon.
Icon online championships workout1.

9min amrap of wall balls 10’/9′ 9/6kg

Each break in wall ball shots will incur a Burpee penalty increasing by 3 reps.
Break 1. 3 burpees.
Break 2. 6 burpees.
Break 3. 9 burpees.

A break in a set will be. No rep. Resting 3+sec. Ball touches the floor. Holding the ball off the ground.