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Monday 6 Sets 5 Deadlifts 3 Hang power cleans 1 Squat clean For Time (15' Cap) 5-4-3-2-1 Rope climbs 30-24-18-12-6 Cal row 60-48-36-24-12 Double Unders Tuesday 5 Sets Snatch balance + OH squat x 1+2 Randy (10' Cap) 75 Power … [Read more...] about Week of 7/16/18
Monday Hang squat clean + split jerk x 2+1 For Time (20' Time Cap) - 2012 Individual Regionals Event 2 2000m Row 50 pistol squats 30 Hang Power Cleans (225/135) --- Tuesday 20' EMOM 1- 10 DB power snatch (70/50) - alternating 2- ME-1 Ring muscle ups 3- 10 DB … [Read more...] about Week of 7/9/18
Monday Hang clean + Split Jerk x 2+1 15' to find heavy weight for the day --- 3 sets Clean pull x 3 @100% of clean weight or higher --- 30-20-10 (18' Time cap) Hang clean and jerk (135/95) Cal Row Tuesday For Time 75 Cal assault bike 75 Power snatch … [Read more...] about Week of 07/02/18
Hey Guys, Another fun week of Icon Athlete programming coming at you! This week is a big week on the legs Monday-Wednesday. Be mindful and cool down after your workouts so that you are ready to go hard again the next day. Thursday is an upper body pushing day where the goal is to make a load … [Read more...] about Week of 6/25/18
Monday 16' to find 1rm 3 position clean and jerk 21-15-9 (15' Time cap) Burpee pull up Power clean (185/135) --- Tuesday 7' AMRAP 50 Thrusters (95/65) 35 Cals Air Bike 20 HSPU 4 rounds: not for time 5 2-KB Thruster 55/35 50ft front rack carry 150ft. Farmers carry --- Wednesday Back … [Read more...] about Week of 6/18/18
Monday Back Sqaut find 1rm for the day ~20' 3@65%, 3@75%, 1@85%, 1@95%, 1@100%+ For Time: 50 pull ups 100 Overhead squats (75/55) 200 double unders --- Tuesday 12' EMOM 1 - 3 power cleans 2 - 1-3 Handstand push ups 3 - 12 hollow rock 12' AMRAP 3 Power cleans … [Read more...] about 6/11/16 – 6/17/18
Week of 6/4/18: Monday: 20’ to find 1rm front squat Tabata Row Wall Ball Score is total cal row + total wallball -- Tuesday: 4 rounds for time (15’ time cap) 7 muscle ups 14 GHD sit ups 21 cals 3 rounds Handstand walk practice x 50ft Double unders x 100 -- Wednesday: 10’ … [Read more...] about 6/4/18-6/10/18
Every 2 minutes x 5 rounds 3 Power Cleans --ascend in weight with a partner 3 Rounds for max reps 200m farmer carry (70/50) Max Power Cleans --one partner completes the farmer carry while the other partner does as many power cleans as possible in Cashout 150 partner med ball … [Read more...] about 6/3/18
