Monday

15
Mar

Monday

Iron Strong Athletics – Strength and Conditioning

Warm-up

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – Row or Bike 15/12 Cals

MIN 2 – 25 Sit-Ups (scaled – 15-20 reps)

MIN 3 – Max DB Renegade Rows (50/35)

MIN 4 – Max Strict Pull Ups (pick a goal number)

At Home WOD

Warm-up (No Measure)

Warm up:

2 Minutes – Get moving and loose with a mix of the following

Arm swings/circles, twists, side lunges, squat hold

Then

3 Rounds:

20 Jumping Jacks

7 Push Ups (scale to knees)

7 Air Squats

10 Tuck ups (or sit ups)

HOME WOD RFT 4 (Time)

4 Rounds For Time

25 Backpack Cleans

30 Air Squats (full depth!)

25 Sit-ups

20 Push Ups

15 Backpack Bent Over Rows

**Rest 1 minute between rounds

Score = Time finished (including rest between rounds)

**Optional Finisher – 10 Minute Jog

Walk as needed
Scaled option – 3 rounds

Link to video explanation:

https://vimeo.com/397737649/5a557c648a?fbclid=IwAR2kJpAp6ft-YWh8jrrH-7858xdRxl0Fmt4Y7hUbcAWoKmFBETzLnXNXWBY