Saturday

20
Mar

Saturday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

WARM-UP – 1 Minute Toe Taps on Backpack/Sandbag

2 Rounds:

4 Push Ups

6 Backpack Deadlifts

8 Up-Downs

2 Rounds:

4 Push Ups

6 Backpack Sumo DL High Pulls

8 Jump Squats

Home Wod – BW – RFT pushup/sdhp/thruster (Time)

FOR TIME 15-12-9

Push-Ups Backpack

Sumo Deadlift High Pulls

Backpack Thrusters

-1:00 Rest –

9-12-15

Backpack Thrusters

Backpack

Sumo Deadlift High Pulls

Push-Ups

-16:00 Hard Cap

(Score is Total Time)
WOD Review Video:

https://vimeo.com/397739321/8ee164e2d0

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up: 2 mins light cardio – jump rope singles or mt climbers then

4 Rounds:

4 Up-Downs

8 Push ups (knees or toes)

12 Sit Ups

Home WOD – DBs – AMRAP 14 dbls/vups/updown (AMRAP – Rounds and Reps)

STRENGTH/SKILL 4 SETS FOR QUALITY

:30 Max Double Under or Max Mountain Climbrs

10 Diamond Push-ups

10 Tuck-Ups

(No Measure)

WORKOUT AMRAP x 14 MINUTES

10 Double Unders or Mountain Climbers

2 Alt V-Ups

3 Up-Downs

*Every round

Double Unders go up by 10 reps

V-Ups go up by 2 reps

Up-Downs go up by 3 reps.

Example:

R1 = 10-2-3

R2 = 20-4-6

R3 = 30-6-9…and so on… (Score is Rounds + Reps)

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

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

100m Run/Bike/Row

5 Up-Downs

100m Run/Bike/Row

10 KB (or DB) Deadlifts

150m Row/1:00 Run/Bike

5 Burpees

150m Row/1:00 Run/Bike

10 Box Step-Ups or Tuck Jumps

10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout

Metcon (3 Rounds for reps)

IN TEAM OF 2…

AMRAP x 10 MINUTES

P1 – 200m Run

P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

P1 – 250/200m Row

P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

P1 – :30 Plank Rotations

P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row

12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike

(Score is Rounds + Reps)