Friday

26
Mar

Friday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

400m Run or 2 minutes of Cardio movements (cycle between high knees/jumping jacks/mt. climbers)

3 Rounds

10 BP Deadlift

8 BP Swings

8 Alt. Lunges / Jumping Lunges

400m Run or 2 minutes of Cardio movements (cycle between high knees/jumping jacks/mt. climbers)

Home WOD – BW/BP – Run/swing/tuckup/jumplunge (Time)

WOD: For Time

Cash In: 400m Run

(sub run for 2 minutes of cardio movements – cycle between high knees, jumping jacks, mt. climbers)

Into

6 ROUNDS

10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Cash Out: 400m Run

(Score is Time)
Home WOD Video Review:

https://vimeo.com/397740313/10ec9f6d2f

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up: 2 Minutes Cardio

(run/high knees/jumping jacks)

3 Rounds:

5 Goblet Squats (do the first set air as air squats)

8 DB Deadlift (1 or 2 DB’s)

10 Up Down DB Deadlift

Then practice strength movements

Home WOD – DB’s – Complex+hpc/row/lunge (AMRAP – Reps)

Strength: 5 Sets

3 DB Deadlift

+

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squat

WORKOUT: 8 ROUNDS

(:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)
WOD Review Video:

https://vimeo.com/399089010/9f191fa1f8

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

Warm-up

Warm-up (No Measure)

Grab a barbell!

EMOM x 4 MINUTES

MIN 1- 10 Up-Downs

MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES

MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)

MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength

Hang Clean and Jerk (1×5)

FOR LOAD

Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19