Thursday

19
Feb

Thursday

Iron Strong Athletics – Strength and Conditioning

Rest Day / Make up Day / Open Gym

Monday’s Program

Chipper run/bj/lunge/updown/pushup (Time)

FOR TIME*

400m Run (500m/400m row rx)

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run (500m/400m row rx)

*Weight Vest Optional

*Time Cap 26 minutes

(Score is Time)

Tuesday Program

Deadlift (Build to a heavy 3)

RFT 30/20/10 dl/ttb (Time)

FOR TIME

30-20-10*

Deadlift (245/165)

Toes to Bar (scaled-vups)

*50 Double Unders after each full set

120 singles or 35 plate hops or 25 attempts

**Form focus on the deadlift you should be doing sets of 5-10 reps.

(Score is Time)

Wednesday Program

Press Complex 1-2-3 (record heaviest complex )

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

AMRAP 10 jerk/row/bike (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)

15/12 Cal Row Or 13/10 Cal Bike (Scale cals to finish in 1:00-1:20)

(Score is Rounds + Reps)

Optional Thursday WOD

EMOM 18 kb/bw/ropeclimb (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

(Score is Reps)

Finisher

Finisher – bike/plank/vup (Calories)

Metcon (Calories)

3 SETS

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)