Saturday

27
Mar

Saturday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

WARM-UP 1 ROUND

400m Run / 4 sets :30 seconds rounds (mt. climbers, high knees, jumping jacks, updown)

2 Rounds:

10 BP Deadlift

10 BP Front Squats

10 Up-Downs

Home WOD – BW/BP – RFT 4 squatclean/thruster/run (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

400m Run w/ Backpack

(Score is Time)

Finisher – 50 Sit ups or V-ups
WOD Video Review: https://vimeo.com/397740535/5dcd86784e

Home WOD *access to DB’s

Warm-up (No Measure)

WARM-UP EMOM x 6 MINUTES

Min 1: 45s Row/Bike/Run/Jumping Jacks

Min 2:

6 Kettlebell (or DB) Deadlift

6 Kettlebell (or DB) Swings

+ 3/3 Kettlebell (or DB) Push Presses

Home WOD – DB – TGU/row/run/vup (Time)

STRENGTH: EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

WOD: FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups

200/150m Row (or 100m Run)

20 Alt. V-ups

100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)
Wod Video Review:

https://vimeo.com/399088920/72c9ed9034

**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)