Tuesday

23
Mar

Tuesday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

WARM-UP: Light Stretching

2 Minutes

:30 Jumping Jacks

:30 Air Squats

:30 Toe Taps to backpack

:30 Side Lunges

3 Rounds:

8 Air Squats (2 sec pause at bottom)

8 Tuck-Ups

8 Push-Ups

8 Sit Throughs

Home WOD – BW/BP – RFT 2 run/squat/situp/pushup/g2o (Time)

2 Rounds For Time

(Time Cap – 18 minutes)

400m Run (2 minutes – Alternate between lateral hops/high knees/jumping jacks)

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

(Score is Time)
WOD Review Video:

https://vimeo.com/397739824/c5ccd3f902

Home WOD *access to DB’s

Warm-up (No Measure)

WARM-UP AMRAP x 6 MINUTES

8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)

10 DB Suitcase Reverse Lunges

5/5 Single Arm DB Bent Over Row

10 Sit ups

Home WOD – DB/KB – EMOM 4 run/db clean (Weight)

STRENGTH EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 5/5 Single Leg DB Deadlifts

WORKOUT:

EMOM x 4 MINUTES

Run, Bike, or Row :45

-1:00 Rest

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)
Cardio can be subbed with tuck jumps or lateral hops over the db

*WOD Video Review:

https://vimeo.com/399089314/6426b3ee8b

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

Warm-up

Warm-up (No Measure)

QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES

4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees

4 Hollow Rocks

4 Broad Jumps (or Tuck Jumps)

-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)

2 SETS

3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)

3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)

3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength

Hang Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)