MONDAY
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
3 Squat Cleans
*Aim to start around 60-65% and end around 80-85% of 1RM Squat Clean.
Workout Of The Day
As Many Rounds and Reps as possible in 7 minutes:
3 Clean and Jerks @ 60/43
3 Toes to Bars
6 Clean and Jerks @ 60/43
6 Toes to Bars
9 Clean and Jerks @ 60/43
9 Toes to Bars
12 Clean and Jerks @ 60/43
12 Toes to Bars
15 Clean and Jerks @ 60/43
15 Toes to Bars
18 Clean and Jerks @ 60/43
18 Toes to Bars
21 Clean and Jerks @ 60/43KG
21 Toes To Bars
**Continue to add 3 reps each round until the 7 minute mark
TUESDAY
Strength/Skill
—
Workout Of The Day
As Many Rounds and Reps as possible in 25 minutes:
Row 16/12 calories
15 Box Jump Overs 24/20 inches
14 Handstand Push-Ups
70 Double-Unders
Rest for 1 minute
*Kipping or strict for HSPU, or Push-Ups
WEDNESDAY
Strength
Bar Muscle Up Skill & Strength
OPTION 1: Beginner:
EMOM x 8
Min 1 – 2-4 Step 1 or 2 Bar swings (Jump to pike + Tight/patient arch)
Min 2 – 2-4 High Bar turnovers
OPTION 2: Intermediate:
EMOM x 8
Min 1 – 2-4 Step 3 or 4 Bar Swings (Toe Rise + Hip extension push down)
Min 2 – 1-2 Top to Bottom reps into Hip Drive
OPTION 3: Advanced:
EMOM x 8
Min 1 – 2-4 Step 4 Bar Swings (Hip extension push down)
Min 2 – 1-3 BMU
Workout Of The Day
For Time:
50 Front Squats @ 43/30kg
8 Bar Muscle-Ups
40 Deadlifts @ 43/30kg
8 Bar Muscle-Ups
30 Back Squats @ 43/30KG
8 Bar Muscle-Ups
20 Overhead Squats @ 43/30KG
8 Bar Muscle-Ups
Time Cap: 20 minutes
H Y R O X
0-7 Minutes
1,000 Meter Run
@ 7 Minutes until 17 Minutes complete:
20-15-10 Reps of:
Row Calories
Bike Calories
Line Facing Burpees
@ 17 Minutes – 18 Minutes:
REST
@ 18 Minutes – 25 Minutes
1,000 Meter Run
THURSDAY
Strength/Skill
Every 3 minutes, for 9 minutes (3 sets):
6 Push Jerks
Workout Of The Day
Every 6 minutes x 4 sets (2 sets each)
Set 1:
20 Single DB Box Step Overs @ 24/20 inch with (22.5/15 kg) Held Anyhow
AMRAP Echo Bike Calories until 4 min Mark
Set 2:
2 DB Turkish Get Ups/side (22.5/15 kg)
20 V-Ups
Max Distance DB Farmer Carry until 4 min Mark – Carry Indoor or outdoor
FRIDAY
Strength/Skill
—
Workout Of The Day
As Many Rounds and Reps as possible in 7 minutes:
Row for calories
–Rest 3 Minutes before Part 2–
As Many Rounds and Reps as possible in 7 minutes:
Burpees to Target 6 inches
–Rest 3 Minutes before Part 3–
As Many Rounds and Reps as possible in 7 minutes:
Row for calories
*Top Scores – 140/110 Cals per Row + 100 Burpees
Minimum Goals – 100/80 Cals per Row + 60 Burpees
SATURDAY
2024 IBCF MEMBERS IN-HOUSE TEAMS OF 3 COMP
WORKOUTS ANNOUNCED THIS WEEK 🙂
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