BW & Josh

HSPU (scale to push ups or box push ups)

5 sets of max reps supersetted with

STRICT PULL UPS (scale to ring rows. Make the standard hard)


For time:

21 OH squats 42.5/30K – 42 pull ups
15 OH squats – 30 pull ups
9 OH squats – 18 pull ups

Finisher: Tabata Core Holds


Split Jerk



Push Press



ICON Online Champs WOD 3:

In 6 minutes:

50 Box Jumps 24/20
Max Power Snatch for Power Output. So whatever weight you choose in kilos multiplied by reps completed.
50k x 20 reps = 1000 Power Output

Finisher: 100 Ring Rows in few sets as possible. Everyone.

Back Squats

Back Squats


or Overhead Squat mobility

2 x KB Overhead Press 20-20-20. Yes aim for 20 reps per set.


5 minute amrap: (Williams favourite)

5 Burpees
5 Wall Balls

Finisher: Max KB Hold. Standing with straight arms out front. One KB.


Squat clean 3-3-2-2-1-1
Front squat 5-5-5-5-5

Metcon: Open WOD 13.5

In 4 mins complete:
15 thrusters 45/30kg or goblet squat and press
15 C2B pull-ups or pull-ups/ring rows

If 3 rounds complete extend to 8 mins
If 6 rounds complete extend to 12 mins

Finisher: Hip flexor stretching

The Bergeron Bleep Test

Strict press 5-5-5-5-5

“Bergeron Bleep Test”

EMOM for as long as possible:

7 thruster 35/25kg
7 pullups or ring rows
7 burpees

The workout is over when you fail to complete all 21 reps in one minute

Finisher: Max reps bench press 50/30kg

Become the most awesome version of you.