Monday

17
May

Monday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – EMOM 12 updown/vup/devilspress (AMRAP – Reps)

Warm up:

1:00 Cardio Choice

into…

4 Rounds:;

20 Mt. Climbers

10 Situps

5 Push Ups

Full-Body Strength

Metcon (Weight)

E2MOM x 14 MINUTES

:45 Cardio Choice + 16 DB Clean + Jerk (8 per arm)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

Max DB/BP Devils Press

(Score is Reps)

-1:00 Rest-

EMOM x 12 MINUTES

MIN 1 – Max Double Unders (Cardio choice)

MIN 2 – 20 Up-Downs

MIN 3 – 20 Alt. V-ups or Tuck Ups

(No Measure)

***Scale updowns and Tuck ups to 15 reps if needed

-1:00 Rest-

ON A 3:00 RUNNING CLOCK…

Max DB/BP Devils Press

(Score is total Devil Press Reps)

Finisher

3 SETS

:30 Plank

:30 Side Plank (R)

:30 Side Plank (L)

:30 Plank

-1:00 Rest b/t Sets-

Partial Home Gym WOD

Warm-up (No Measure)

Warm-up

4 ROUNDS

5 Up-Downs

5 DB Front Squat

10 Tuck-ups

30 Single Unders or 20 Jumping Jacks

Strength

Front Squat (rep scheme in comment)

2×5

1×4

1×3

1×2 work to a heavy double

-1:30 Rest b/t Sets-

Home WOD Strength (No Measure)

6 SETS ON A 12:00 CLOCK

10 DB Goblet Good Mornings

10 DB Goblet Squats

10 Weighted Glute Bridge-Ups

Metcon

Partial Gym WOD – 5 Sets – Front Squtas / Doubles (AMRAP – Reps)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 FOR 5 SETS

10 Front Squats (115/75)

Max Double Unders in remainder of time.

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EVERY 2:00 FOR 5 SETS

15 DB Front Squats

Max Double Unders in remainder of time.

(Score is Reps)