Category: Uncategorized

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.

Lift/Strength.

4 x on every 90sec
10 touch & go power jerks (heavier than last week)

Then.

Pull up program.

Metcon.

9min amrap
7 unbroken handstand push up
7 unbroken sumo deadlift high pull 45/30kg

If you break a set. Rest 45sec

Metcon.

6min amrap
20 kettlebell swings 24/16kg
10 box jump 24/20
40 double unders

Rest 5min.

4min amrap
6 front squat 80/50kg
6 target burpees

Rest 2min.

3min amrap
4 front squat 80/50kg
4 lateral bar jumping burpees

Rest 90sec.

2min amrap
2 front squat 80/50kg
2 burpees

Lift.

Power clean & jerk. (2sec pause in clean & the jerk)
Build to a heavy single.

Metcon.

Open workout 13.4

7min ascending ladder

3 clean & jerk 60/40kg
3 toes to bar

Add 3 reps each rx.

Skill.

5 x on every 90sec 5 touch & go Power snatch 60/40kg

Then.

Double under practice
Adv. 100-150 unbroken afap.

Metcon.

Open workout 14.1

10min amrap
30 double unders
15 power snatch 35/25kg

Strength/Skill

4 x on every 90secs 10 touch & go Power Jerk 60-70kg/40-45kg

Then.

Pull up program.

Conditioning.

Tabata Handstand push up or push up.