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 increase on each set. Thursday’s conditioning is a fun piece that will challenge your ability to pace over 1mile of running. Friday through Sunday work continues to be fun and challenging!
If you are bouncing around days with your attendance but want to stay current with the strength side of this cycle, make sure to get Monday’s clean and jerk, Wednesday’s squats, and Friday’s snatch work done at some point.
Monday
3 position clean and jerk ~15′
***work to a max, heavier than last week is the goal
Row Intervals
5 x 1000m : 3′ rest between efforts
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Tuesday
For Time (20′ Time Cap)
400m Run
100 wall ball (20/14)
50 T2B
25 Front Squats (185/135)
400m Run
2-3 Rounds with a partner
200m sled drag (90/65)
***partner A drags the sled 200m. Partner b holds 2 kb’s in front rack while partner A completes the drag.
—
Wednesday
3 Sets
Back Squat x 8
1 arm banded row x 10/10
side lying external shoulder rotation x 10/10
*take 1-2 warm up sets of BS before first work set*
Amanda 9-7-5
Ring Muscle ups
Squat Snatch (135/95)
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Thursday
Strict Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
AMRAP 8′
Run 1 Mile
Complete as many burpee box jumps as possible in the remaining time 24/20
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Friday
3 position snatch ~15′
***work to a max, heavier than last week if positions are solid
For Time (18′ Time Cap)
45 Hang power cleans (155/105)
60 Chest to bar pullups
75 Cal Assault bike
—
Saturday
HERO WOD “Glen” – Partner WOD
30 Clean and Jerk (135/95)
1 Mile Run
10 Rope Climbs OR 20 Strict Chest to bar
1 Mile Run
100 Burpees
—
Sunday
1 Round for time
50 Thrusters 75/55
35 Cal Assault Bike
20 HSPU
For Time
100m-200m-300m
sled drag 135/90
farmer carry 70/50
10-20-30 hand release burpees