Tuesday

4
May

Tuesday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Updown/Thruster (AMRAP – Rounds and Reps)

EMOM x 4 MINUTES

10 Up-Downs + Max Good Mornings

into…

AMRAP x 1 MINUTE

Air Squats

Push x Pull Strength

4 SETS ON A 12:00 CLOCK…

10/10 DB/BP Suitcase Split Squats

10/10 DB/BP Bent Over Rows

Push x Pull Workout

AMRAP x 8 MINUTES

1-2-3 and so on…

DBL DB/BP Thrusters

2-4-6 and so on…

Lateral Up-Down Over DB/BP

-2:00 Rest-

AMRAP x 8 MINUTES

2-4-6 and so on…

Single DB/BP Thruster

1-2-3 and so on…

Lateral Burpee Over DB/BP

(Score is Rounds + Reps)

MOBILITY

Hip Crossover Stretch – 1 Min per side

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 ROUNDS (With PVC/ Band/ Plate)

10 PVC or Band Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

(No Measure)