Tuesday

16
Mar

Tuesday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Optional – 4 Minutes On/Off Jump Roping

4 Rounds: (2 rounds if you jumped rope)

20 Mt. Climbers

12 Lunges

10 Jump Squats

10 Up-Downs

Home WOD – Bodyweight/backpack 9 min EMOM + Burpees (AMRAP – Reps)

9 Minute EMOM

Min 1 – :40 Seconds max jump rope or Mt. Climbers

Min 2 – 10 Backpack Front Rack Lunges

Min 3 – 14 Jump Squats w/ Backpack

*After 9 min EMOM take 2 minutes of rest

Then

3 Min AMRAP

Max Burpees

*Score = total number of burpees

Optional Finisher: For Quality

50 Weighted Sit ups

50 Hollow Rocks

*Break up movements in any order/rep scheme
*Video Overview

https://vimeo.com/397738114/78b7eb5713?fbclid=IwAR2LzuOMhpl9gWZjYNIJTe2rJmhcBSefyqZzLMflIeS9Vd9G4A6DmrJt85w

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up:

3 Rounds

20 Jumping Jacks

10 Lunges

3 Rounds:

20 Mt. Climbers

10 Air Squats

Home WOD DB’s lunge/tuckjump/dbswing (AMRAP – Rounds and Reps)

Strength – DB Front Squat

Warm up – 2 sets x 8 reps

Working Sets – 5 sets x 10 reps

WOD – 12 Minute AMRAP

12 DB Front Rack Lunges

10 Tuck Jumps

8 DB Swings (1 or 2 DB’s)

Score = Rounds + Reps

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

Warm-up (No Measure)

GENERAL WARM-UP

400m Run!

Into…

2 ROUNDS — Quality Burpee “Cindy” (no rushing!)

5 Burpees

10 H-R Push-Ups

15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell)

2 SETS (call the reps quickly for your athletes)

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches (7 each side)

-Quick Rest-

7 Front Squats

7 Wide Grip Presses (behind Neck)

7 Hang Muscle Snatch

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#