Monday

29
Mar

Monday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up: 3 Rounds

30 Mt. Climbers

10 Air Squats

5 Up Downs

5 Push Press

Home WOD – BW/BP – AMRAP 14 run/thruster/burpee (AMRAP – Rounds and Reps)

14 Minute AMRAP

400m Run (or 2 min jump rope/high knees/jumping jacks)

20 Backpack Thrusters

10 Burpees Over Backpack

(Score is Rounds + Reps)

Optional Finisher: 2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists
WOD Video Review:

https://vimeo.com/400632129/5a84744613

Home WOD *access to DB’s

Warm-up (No Measure)

WARM-UP AMRAP x 5 MINUTES

200m/150m Row or 200m Run

7 Air Squats

7/7 Single arm presses

7/7 Single arm bent over row

Home WOD – Db’s – row/run/thruster/press (Time)

Strength: 12-10-8-6

Unbroken DB Thrusters

WOD For Time:

1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent Over Row

750m/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

500m/400m Row or 200m Run

30 DB Thrusters 30 DB Push Press

(Score is Time)
WOD Video Review:

https://vimeo.com/400627965/2ec3db1bdd

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

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

AB Program

Ab Program Week 1 Day 1 (No Measure)

AB Program – 30 Day Program (5 days a week)

Posted on Monday – Tuesday – Wednesday – Friday – Saturday

Today’s Program

2 Rounds for each level

Level 1

:30 on / :30 off

– Mountain Climbers

– Hollow Hold

– Plank Hold

– Superman’s

– Bent Knee Windshield Wipers

Level 2

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups
**Choose to do level 1 or level 2 times/movements . Don’t do both.