Friday

27
Feb

Friday

Iron Strong Athletics – Strength and Conditioning

Warm-up

Warm-up (No Measure)

PARTNER GENERAL WARM-UP

IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)

While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Lunges

Into…

2 SETS

20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)

20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)

20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)