Monday

5
Apr

Monday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

:30 @ RUN EZ

:20 @ RUN MOD

:10 @ RUN HARD

(No Measure)

Metcon (Calories)

10 SETS

1:00 @ Max Cals

2:00 @ EZ Pedal

(Score is Cals)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Cleans (Squat or Power)

:30 Plank Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (135/95)|(95/65)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Rower Pike-Ups

30 Russian Twists

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 ROUNDS

10/10 Front Foot Elevated DB Split Squats*

20 Jumping Air Squats

(Score is Load)

Back Squat (10×1)

10 SETS

1 Back Squat (12×1)

(Score is Load)