Saturday

3
Apr

Saturday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up:

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 BW Good Mornings

20 Alt. BW Lunges

2 ROUNDS

10/10 SL Glute Bridge

5/5 Turkish Sit-Ups

*light DB/KB

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Home WOD – BW/BP – Swing/lunge/TGU (AMRAP – Reps)

WOD: 3 Sets

2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Up*

*Switch arms at the 1:00 point

-1:00 Rest b/t Sets

(Score is Total Number of Reps)

OPTIONAL FINISHER 2-3 SETS

8/8 Single Arm High Pulls

30 Flutter Kicks

8/8 1/2 Kneeling Strict Press
WOD Video Review:

https://vimeo.com/400630813/8e8904551e

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up: 6 Minute EMOM

ROUND 1:

1 – 45s Lunges

2 – 100m Run + Max Bicep Curls

*Progress in

ROUND 2

1 – 45s Suitcase Lunges

2 – 100m Run + Max DB Deadlifts

Then …

ROUND 3:

1 – 45s Step Ups

2 – 100m Run + DB Hang Muscle Cleans

Home WOD – DB – AMRAP 16 run/updown/hpc (AMRAP – Rounds and Reps)

Strength – Alternating Tabata

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

WOD: 16 Minute AMRAP

400m Run

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

(Score is Rounds + Reps)
Video Review:

https://vimeo.com/400626837/cdc59781e5

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

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

Workout

RFT 3 burpee/situp/run/wb (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

AB Program – Rest Day