Friday

2
Apr

Friday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up: 4 Rounds

20 Jumping Jacks

7 Up Downs

7 Push ups

10 Stiff leg DL

5 Push Press

Home WOD – BW/BP – AMRAP 12 g2o/burpee/run (AMRAP – Rounds and Reps)

WOD: 14 Minute AMRAP

10 Backpack Ground to Overhead

7 Burpee Over Backpack

200m Run (1:00 min Cardio)

(Score is Rounds + Reps)

Finisher: 2-3 SETS

2:00 Plank Hold*

20 Feet Together Squats

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

Home WOD *access to DB’s or KB’s

Warm-up (No Measure)

Warm up: 3 Rounds

1:00 Run/Bike

12 Up Downs

10 Push-ups

10 Tuck-ups

:30 Push-up Plank

Home WOD – DB – Sprint/vup/db/burpee (Time)

Strength: 4 SETS

15 Slow Tuck-Ups

10 DB Push Press (w/ Slow Lower to Shoulder)

1:00 Plank Hold

WOD: Every 3:00 x 5 SETS

:45 Sprint Run, Bike or Row

10 V-Ups

10 DB Push Press

10 Burpees

(Score = Time Finished)
*Video Review – https://vimeo.com/400627036/31cb9a789e

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

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)

AB Program – Rest Day