Friday

19
Mar

Friday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

WARM-UP:

2 Minute Dynamic Stretch then

EMOM x 6 MINUTES

Min 1 — Air Squats

Min 2 — Backpack Burpee (burpee then DL)

Min 3 — Lunges

Min 4 — Jumping Jacks

Min 5 — Push Ups

Min 6 — Russian Twist (Unweighted or backpack)

Home WOD – BW – run/highknees/devilpress/lunge/plank (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 sec high knees or Jumping Jacks

MIN 2 – 10 Backpack Devil’s Press

MIN 3 – 20 Alt Reverse Backpack Lunges

(No score)

OPTIONAL FINISHER 2 SETS

:45 Left Side Plank Hold

:15 Rest :45 Right Side Plank Hold

:15 Rest :45 Glute Bridge Hold

:15 Rest

(No Measure)
WOD Review:

https://vimeo.com/397739006/ef1a592abf

Home WOD *access to DB’s

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 — Air Squats

Min 2 — DB Burpee

Min 3 — One Arm DB Shoulder Press (6/6)

Min 4 — Jumping Jacks

Min 5 — Push Ups

Min 6 — Russian Twist (Unweighted or DB)

DB Bench Press (5 Sets x 10 Reps @ moderate)

Warm up – Two Options (depending on DB selection)

Option 1 – 2 sets x 15 reps at light weight

Option 2 – 2 sets x 8 reps at moderate weight

DB Bench Press OR DB Floor Press

*Slow + Controlled

Home WOD – DB’s – pushups/dbsnatch/rows (Time)

4 ROUNDS FOR TIME

20 Push-Ups

20 Alt DB Snatch

25 DB Bent Over Rows

(Score is Time)

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Hard Cap 15:00-

(Score is Time)