Friday

7
May

Friday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Triple Header AMRAP 5 swing/press/updown (AMRAP – Rounds and Reps)

Warm up: 4 Rounds

10 DB/BP Bent Over Rows

8 Lateral Jumps Over DB

6 Single DB/BP Stiff Leg Deadlift

2 Up-Downs

Full-Body Strength

EVERY 2:00 x 6 SETS

5/5 Single DB Upright Rows (10 BP Upright rows)

6/6 Single DB Shoulder Press (12 BP OH Press)

7/7 Single Leg Glute Bridge-Up*

*7 Reps with L Leg Extended then 7 Reps with R Leg Extended

Full-Body Sprint Workout

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB/BP Push Press

10 Up-Downs

-1:00 Rest-

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB/BP Push Press

10 Up-Downs

-1:00 Rest-

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB/BP Push Press

10 Up-Downs

(Score is Rounds + Reps)

Finisher + NCMOBILITY

AMRAP x 1 MINUTE

Max Alt. V-ups

into…

AMRAP x 3 MINUTES

20 Hollow Rocks

40 Russian Twists

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

then…

MOBILITY: Couch Stretch

2 Mins Right Leg

2 Mins Left Leg

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

Warm-up

Warm-up (No Measure)

3:00 EZ Bike

Into…

2 ROUNDS

10 Step-Back Groiners + Air Squat*

10 Good Mornings

5 Full-Grip Front Squats or 5 DB Goblet Squats

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)

Bar Over Burpees (Lateral)