Back Squat & Fight Gone Bad

Back Squats or Deadlifts (Linear progression)


If you were successful with 5 solid sets of 5 last time move up 2.5k.

Inbetween sets set of strict pull ups or 5 negatives. Use rings for negatives if necesary.

Fight Gone Bad

3 rounds – 1 minute each station:

Wall Balls 9/6k
Sumo Deadlift High Pulls 35k/25k
Box Jumps 24/20
Push Press 35k/25k
Row Calories

Your score is total amount of reps for all 3 rounds. Tell the coach your total’s for each round in the 1 minute rest.

Finisher: Max toes to bar in 1 minute or Max knee raise hang from bar



Power Cleans & EMOM

Power Cleans

Build to a 3 Rep Max touch and go.

Hang Power Clean

Build to a 3 Rep Max. Of course no putting bar down inbetween

20 minute EMOM:

Odd minutes: 10 Power Snatch
Even minutes: 8 Burpee Box Jumps

Finisher: 100 Push ups in few sets as possible



Overhead Squats

Overhead Squats


Then hit a 15 rep max


15 minute amrap:

5 Muscle ups
25 KB Swings 24/16
25 Down Ups

Sub C2B pull ups(10), pull ups (15), ring rows (15) for Muscle ups.

Finisher: 2 x KB challenge. One lap without putting KBs down. Racked, Farmers, ANYHOW.


Main page is king

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.



15-12-9 rep rounds of:

Clean & Jerk

All reps must be touch and go. All reps must be done with the same weight, so pick a challenging weight and go for it. Rest as needed between the 15/12/9 rep sets.


Finisher: Work on a personal goal/goat, use the coach to help you.


Deadlift & HSPU


5-5-5-5-5 – Build to a strong but solid 5 and hit that weight for 5 sets.

HSPU or Push ups

3 x Max efforts. 1 minute rest between efforts.

For time:

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

For scaling do single unders for double the reps.

Finisher: Hang tough


Squat & Core

Front Squats

10-8-6-4-2 reps ascending:

Begin at a challenging 10 reps then men move up 10k per round, ladies 5k.

12 minute amrap:

10 Toes to bar / Knee Raises
10 Sit ups
10 Box Jumps 24/20
10 Bumper Plate Burpees

Finisher: 1000m Row or 1000m Jog (3 laps)


Overhead and Open

Shoulder Press


Push Press


Inbetween sets hit some strict pull ups with 3 second pause top and bottom.
Or if you don’t have pull ups make a ring row variation challenging. Feet on plate or box etc.

2013 Open WOD:

7 minute amrap:

3, 6, 9, 12, 15, 18…. reps of:

Clean & Jerk 60/40k
Toes to bar

Move up the ladder as far as possible in 7 minutes.

Any scales or subs will be sorted by the coach as necessary 😉




Drills then build to the complex

1 Full Snatch
1 Hang Snatch

ICON Online Championships WOD 4:

For time:
20 Front Squats 40k/20k
20 Pull ups
20 Shoulder to Overhead
20 Toes to bar
10 Front Squats
10 Pull ups
10 Shoulder to Overhead
10 Toes to bar
20 Front Squats
20 Pull ups
20 Shoulder to Overhead
20 Toes to bar

For Pull ups sub ring rows. For toes to bar you can use hanging knee raises or a kipping TTB variation if control is shown.

Finisher: Plank competition with dogs released around the gym. Friendly ones 🙂



Front Squats

10-8-6-4-2 reps sets: Ascending weight


21 Deadlifts 100/70k
15 Pull ups
15 Thrusters 42.5/27.5k
9 Squat Cleans 60/40k
9 Muscle ups / Ring Dips / Push ups

You will have 1 bar each and change weights as necessary

Finisher – Handstand practice


Double Strength & Metcon



Ring Dips

5 sets of max reps (scale to Strict tricep seated press with or without plates on laps)

5 rounds for time:

50 Double Unders / 100 Single Unders
15 Shoulder to Overhead 60/40k

Finisher: 100 Band Pulls in few sets as possible