Thursday

8
Apr

Thursday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 20 dl/cj/press/plank (AMRAP – Rounds and Reps)

Daily-5 Warm-Up

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES

:30 Single DB Swings / BP Swings

:30 High Knees

Push x Pull Strength

ON A 10:00 RUNNING CLOCK…

30 Slow DB/BP Floor Press

-Rest 2:00-

30 Slow Up-Right DB/BP Rows

*Break up the reps in sets as needed.

Push x Pull Workout

AMRAP x 20 MINUTES

15 DB/BP Romanian Deadlift

15 DB/BP Hang Clean & Overhead

15 DB/BP Floor Press

2:00 Plank Hold

(Score is Rounds + Reps)

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

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 5 MINUTES

50 Single Unders

10 Goblet Squats

8 Bodyweight Lunges

8 Up Downs

-REST 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 Kip Swings

8 Goblet Step Overs

5 V-Ups

:20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

(No Measure)

AB Program

Ab Program Week 2 (No Measure)

2 Rounds (pick level 1 or 2 movements)

Work time – 10 minutes

Level 1 Movements

:40 on / :20 off on each exercise

– Flutter Kicks

– Planche Press

– Tap Crunches

– Floor Thrusters with Knee Push-Up

– Hollow to Arch Roll

Level 2 Movements

1:00 on each exercise

– Flutter Kicks

– Wall Walks

– Tap Crunches

– Floor Thrusters with Push-Up

– Rolling V-Up

* Flutter Kicks – Start in hollow rock position then with straight legs point your toes and move your legs 6 inches up and down.

*Planche Press – Start in a push up position, push your hips back and up into a piked position.

*Tap Crunch – Sit up position, hands behind head, elbows back then bring your should up and knees up at the same time.

*Floor Thruster to push up – Start in push up position, jump feet up outside of the hands (like a burpee) then jump back to the push up position and complete a push up.

*Hollow to arch roll – Hollow rock to super position(hands and feet don’t touch the floor. (level 2 option – add a v-up during the hollow position)