Thursday

18
Mar

Thursday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

2 ROUNDS

20 Toe Touches to backpack or 30 singles

10 backpack stiff leg dl or kb dl

:30 Plank

2 ROUNDS

20 Mt. Climbers

10 Backpack Swings Russian or KB

20 Bicycle Crunches

:30 Marching Plank*

*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground

Home WOD – BW AMRAP 16 swing/mt/snatch/situp/toetouches (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack (or KB/DB)

30 Mountain Climbers

10 Backpack Hang Snatch

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet) OR 30 doubles/60 singles jump rope

(Score is Rounds + Reps)
WOD Review:

https://vimeo.com/397738802/c0310488fa

Home WOD *access to DB’s

Warm-up (No Measure)

3 ROUNDS

100m Run/:45 bike or 30 Mt. Climbers

12 DB Deadlifts

10 DB Bent Over Row

8 DB Hang Muscle Clean

6 DB KB Swings

Home WOD – DB/KBs – StrengthFullClean + Every 3 min run/pc (AMRAP – Reps)

STRENGTH – DB Full Clean

Warm up – 5 – 5 – 5

Working Sets 7 – 7 – 7 – 7

WORKOUT: EVERY 3:00 FOR 4 SETS

2:00 Run, Bike, or Row

In remaining time Max Rep DB Power Cleans

(Score is Reps)

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

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:20- :30 Pike Hold

2 ROUNDS

5 Box Jumps

:15- :20 Handstand Hold*

5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout

Metcon (Time)

FOR TIME

100m Run

10 HSPU*

10 Box Jump Overs (24/20)

200m Run

20 HSPU

20 Box Jump Overs

400m Run

30 HSPU

30 Box Jump Overs

600m Run

40 HSPU

40 Box Jump Overs

800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

*Sub Run for Row if needed

(Score is Time)