Chipper & Tabata

Strength:  Shoulder press supersetted with Pendlay rows / Bent over rows
or
KB press supersetted with KB rows

Metcon:  CHIPPER

100 double unders / 200 singles
50 wall balls / air squats
40 box jumps
30 toes to bar / sit-ups
20 hspu / push-ups
10 muscle ups / 20 pull-ups or ring rows

Finisher:  Tabata core holds

ICON challenge WOD1

Strength:

Ring Dips – 5 x Max reps
superset with
Strict Pull Ups – 5 x Max reps

If you don’t have ring dips or strict pull ups sub with push ups/box push ups for ring dips or negative pull ups/ring rows.

Metcon:

ICON online challenge workout week 1:

Amrap in 17 minutes:

3 Wall Balls, 3 Deadlifts 70/40k, 3 Air Squat Bar hops
6 Wall Balls, 6 Deadlifts 70-40k, 6 Air Squat Bar hops
9 Wall Balls, 9 Deadlifts 70-40k, 9 Air Squat Bar hops
12 of each…….
15 of each and so on until time runs out.

Finisher:

Handstand practice

OPEN WOD 14.2

Snatch
or
Power clean & push press

Metcon:  OPEN WOD 14.2
Every 3 mins for as long as possible:

On first 3 mins:         2 rounds of 10 overhead squats 42.5 / 30 or goblet squats 20 / 16
10 chest to bar pull-ups or ring rows

On second 3 mins:   2 rounds of 12 overhead squats 42.5 / 30 or goblet squats 20 / 16
12 chest to bar pull-ups or ring rows

On third 3 mins:       2 rounds of 14 overhead squat 42.5 / 30 or goblet squats 20 / 16
14 chest to bar pull-ups or ring rows

etc…

Become the most awesome version of you.