Friday

23
Apr

Friday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP updown/hpc (AMRAP – Rounds and Reps)

Warm up: 2 Rounds

50 Singles or 30 High Knees

50 Mountain Climbers

40 Jumping Jacks

20 Tuck Ups

Full-Body Strength

3 SETS FOR MAX REPS

1:00 DB/BP Tricep Extensions

1:00 DB/BP Bent Over Rows

1:00 DB/BP Suitcase Calf Raises

1:30 Rest between Sets

Full-Body Sprint Workout

AMRAP x 6 MINUTES

6 Up-Downs

6 DB/BP Hang Power Cleans

-1:30 Rest-

AMRAP x 5 MINUTES

5 Up-Downs

5 DB/BP Hang Power Cleans

-1:00 Rest-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB/BP Hang Power Cleans

(Score is Rounds Reps)

Core Finisher

AMRAP x 5 MINUTES

20 Plank Shoulder Taps

15 Tuck-ups

20 Deadbugs

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

Warm-up

Warm-up (No Measure)

AMRAP x 7 Minutes

30 Single Unders

10 PVC Pass Throughs

10 Plate (or DB) Ground to Overhead

10 Plate (or DB) Strict Press

10 OH Plate (or DB) Lunges

Strength

Split Jerk (1×2)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Split Jerk

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8…

Push Jerk (135/95)|(95/65)

5-10-15-20…

Double Unders

(Score is Rounds + Reps)

AB Program

Ab Program – AMRAP 9 (No Measure)

9 MINUTE AMRAP (As Many Reps As Possible)

Level 1

– 10 Burpees

– 10 Tuck Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Single Leg Lifts (5 each side)

Level 2

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Leg Lifts

*Plank walkouts – Start in a tall plank and slowly walk your hands forward while keeping your form on the plank. Walk hands forward and walk them back to the starting position. Repeat.

*Reach thrus – Start flat on your back with your knees up and feet on the floor like a standard situp. Lift shoulder up and reach to touch your ankle, alternate side to side.

*Seated leg lifts – Sit on the floor in an upright position, place hands next to you on the floor and raise one leg 6 inches off the floor then alternate. Level 2 option – raise both at the same time. Slow and controlled.