Friday

14
May

Friday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – :45on/:15off doubles/c+j/updowntuck (AMRAP – Reps)

General Warm up – Arm swings, squats, side lunge, bootstrappers

Warm up – 3 Rounds

20 Jumping Jacks

10 SA Russian DB/BP Swing (R)

10 SA Russian DB/BP Swing (L)

5 Stiff leg DL

Full-Body Strength

Metcon (Weight)

6 SETS

:30 DB/BP Stiff Leg DL

:30 DB/BP Push Press (:01 Pause Overhead)

-Rest :45 b/t Sets-

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS (:45 ON / :15 OFF)

Max Double Unders/Singles (High knees/Jumping Jacks)

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)

Max DB/BP Clean and Jerk

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)

Max Up-Down + Tuck Jump

(Score is Reps)

Finisher

3 SETS FOR QUALITY

20 Heel Taps Over DB

20 V-Ups / Tuck ups

20 Hollow Hold

Partial Home Gym WOD

Partial Gym WOD – ALt. Home WOD – AMRAP 12 hpc/jump/run (AMRAP – Rounds and Reps)

Warm-up

AMRAP x 7 MINUTES

15 Jumping Jacks

10 Air Squats

8 Step-ups or 8 Cossack Squats

6 Up Downs

Strength:

ON A 12:00 RUNNING CLOCK…

Build to a heavy weight of the complex

1 Deadlift

+

2 Hang Power Cleans

+

3 Front Squats

**Strength – Alternate Home Strength

Metcon (Weight)

6 SETS ON A 12:00 CLOCK…

5 DB Deadlifts

+

5 DB Hang Power Cleans

+

5 DB Front Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

Hang Power Clean (135/95)|(95/65)

Box Jumps (24/20)

200m Run or Row

(Score is Rounds + Reps)

**Alternate Home WOD

AMRAP x 12 MINUTES

3-6-9 and so on…

DB Hang Power Clean

DB Up-Downs

200m Run (:45 high knees)

(Score is Rounds + Reps)