Thursday

25
Mar

Thursday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 — :45 Jumping Jacks

Min 2 — :30 Up-Downs

Min 3 – :30 Tuck Hold

Min 4 — :30 High Knees

Min 5 — :30 Easy Bupress

Min 6 — :30 Tuck-Ups

Min 7 — :30 Jumping Jacks

Min 8 — :30 Fast Burpees

Min 9 — :30 Tuck Ups

Home WOD – BW/BP – EMOM Thruster/Burpee/BPSitups (No Measure)

EMOM x 15 MINUTES

MIN 1 – 16 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

**Each Minute should be no more than 40 seconds of work. Scale reps as needed.

FINISHER 3 SETS Max Reps

:30 Flutter Kicks

:30 Heel Taps

-1:00 Rest b/t Sets
Video WOD Review:

https://vimeo.com/397740140/588e4bc640

Home WOD *access to DB’s

Warm-up (No Measure)

WARM-UP

Warm up:

2 ROUNDS

8/8 Single Arm DB Strict Press

:30 Single Unders or Mt. Climbers

10 Plate (or DB) Ground to Overhead

15 Plate Hops (or hops over DB)

:30 Calf Stretch on Plate (Each Side)/ Stretch on DB

1 ROUND

8/8 Single Arm DB Push Press

:30 Double Unders

10 Plate/DB Ground to Overhead

15 Plate Hops (or hops over DB)

Home WOD – DB – pushpress/doubles/mtclimbers (Time)

STRENGTH EMOM x 10 MINUTES

MIN 1 – 10 DB Push Press (Light-Moderate)

**Add 1-2 reps every round if able. Keep them unbroken.

MIN 2 – :40 Double Unders or :40 Mountain Climbers

*Skill Focus on the double under practice

————————————————————

WORKOUT 10 SETS For Time

10 DB Push Press (35/20)

30 Double Unders or

30 Mountain Climbers

-:30 Rest b/t Sets

(Score is Time)
Wod Video Review:

https://vimeo.com/399089104/52410f83e5

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single DB DL

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press

20 Plank Shoulder Taps

2 ROUNDS

:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 Slam Ball or DB DL

:30 Slam Ball or DB Thruster

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Slam Balls (20/15)

50 Walking Lunges

50 Wall Ball

100 Double Unders

40 Slam Balls

40 Walking Lunges

40 Wall Ball

100 Double Unders

30 Slam Balls

30 Walking Lunges

30 Wall Ball

(Score is Time)

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)