Saturday

24
Apr

Saturday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – EMOM 15 swing/squat/cardio (No Measure)

Warm up:

4 Rounds:

20 Jumping Jacks

10 Lunges

10 Air Squats

10 Tuck Ups

Saturday Squats

EVERY 2:30 x 6 SETS

200m Run (:45 Seconds High knees/mt. climbers)

15 DB/BP Front Squats

**Run should take about :45 seconds, rest remainder after squats

Full-Body Workout

EMOM x 15 MINUTES

MIN 1 – Max DBL DB or BP Swings

MIN 2 – Max DB/BP Goblet Squats

MIN 3 – Rest or Flow Movement!*

*Do what feels good for 1:00. Athlete chooses whether they want to take Rest or perform 1:00 of steady high knees / toe taps / jumping jacks / singles / jog

Full-Body Finisher

5 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Curl to Press

MOVT 2 – Hollow Body Flutter Kicks

*1 Set is one full round through.

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Push-Ups

12 Cossack Squats

100m Run

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1000m Row

60 Single KB Goblet Squat (70/53)|(53/35)

600m Farmers Carry (70/53)|(53/35)

60 Strict Chin-ups

600m Farmers Carry

60 Single KB Goblet Squat

1000m Row

*Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmer carries and may switch as needed.

(Score is Time)
Solo options = 1/2

AB Program – Rest Day