Tuesday

30
Mar

Tuesday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up: EMOM x 6 MINUTES

MIN 1 – :50 Single-Unders

MIN 2 – :50 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

*In the second round, switch to alt. Plank rotations

Home WOD – BW/BP – EMOM 15 dbls/squat/lunge/plank (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

(Score is Total Reps)

OPTIONAL FINISHER:

“TABATA” 8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow

Rocks & Sit-Ups
Home WOD Video Review: https://vimeo.com/400631824/9d2e8324aa

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up: 3 Rounds

10 DB DL

10/10 DB Push Press

25 Jumping Jacks

7 Push-up to Pike

Strength EMOM – 12 DB Bench/pushup/hs (No Measure)

STRENGTH EMOM x 12 MINUTES

MIN 1 – 10 DB Bench Press

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold/ HS Hold(orplank)

-Short Rest b/t Each Set

WOD 1 – AMRAP 6 – Max DB Bench (AMRAP – Reps)

WORKOUT AMRAP x 6 MINUTES

MAX DB Bench Press

*Each break complete 7 Burpees.

(Score is total reps of DB bench press)

Rest 3 Minutes

WOD 2 – AMRAP 6 – run/dbsnatch (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

100m Run or :30 seconds jump rope or jumping jacks

10 Alt DB Snatch

(Score is Rounds + Reps)
*Video Review – https://vimeo.com/400627676/def1f747b1

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

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

AB Program

Ab Program – Week 1 – Day 2 (No Measure)

9 MINUTE AMRAP (As Many Reps As Possible)

Level 1

– 10 Burpees

– 10 Tuck Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Single Leg Lifts (5 each side)

Level 2

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Leg Lifts

*Plank walkouts – Start in a tall plank and slowly walk your hands forward while keeping your form on the plank. Walk hands forward and walk them back to the starting position. Repeat.

*Reach thrus – Start flat on your back with your knees up and feet on the floor like a standard situp. Lift shoulder up and reach to touch your ankle, alternate side to side.

*Stead leg lifts – Sit on the floor in an upright position, place hands next to you on the floor and raise one leg 6 inches off the floor then alternate. Level 2 option – raise both at the same time. Slow and controlled.