Saturday

17
Apr

Saturday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – SatSquats/Thruster/doubles (No Measure)

Warm up: 3 Rounds

7 Alt Groiners

10 Side Lunge

10 Alt. Knee to Chest

10 Toe Touches

10 Air Squats (slow)

Saturday Squats

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)*

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Wall Sit (or active squat hold)

-1:00 Rest-

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Wall Sit (or active squat hold)

*As Fast As Possible! Hold DB Across the Chest

Full-Body Workout

EMOM x 14 MINUTES

MIN 1- Max DB Thrusters

MIN 2 – Max Double Unders (high knees/Jumping jacks or toe taps to db/bp)

Full-Body Finisher

3 SETS

:30 Hollow Hold

:30 Strict Press

:30 DB/BP Shrugs

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

Warm-up

Warm-up (No Measure)

1 ROUND

200m Wall Ball (or Backpack) Run

20 Wall Ball or DB Thrusters

20 Plank Wall Ball Rolls (hand to hand)

20 Burpees

*Review the double under today with a quick warm-up following the general warm-up.

30 Singles

20 Fast Singles

20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Double Unders or Double Under Attempts

Partner Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND…

30 Double Unders

10 Deadlifts (155/105)|(135/95)

5 Hang Power Cleans

P2 — PERFORM…

Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

Solo Option – Rack hold for 1 Minute

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

AB Program – Rest Day