Saturday

8
May

Saturday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 Alt. DB Snatches (50/35)

14 Single DB Lunges*

*Hold DB in front rack with both heads of DB touching body.

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 SA DB Curl to Arnold Press

8/8 Split Squats

10 Scap Pull-Ups or 10 DB Bent Over Rows

10 Scap Push-Ups

5 Up-Down Broad Jumps

Skill

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)

MIN 2 – 200/150m Row

MIN 3 – 2-3 Rope Climbs

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY*

100 Reps Banded Face Pull

100 Reps Banded Lat Pull Down

100 Reps Banded Tricep Ext

100 Reps Banded Kneeling Crunch

*Break up reps/sets in any order. Use medium sized band for all…need to be able to get at least 15-20 quick reps of each at a time when fresh.

(No Measure)