Wednesday

10
Mar

Wednesday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (70/53)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 ROUNDS

:20 Active Overhead Hold w/ PVC Pipe*

10 Tempo Overhead Squats (3211)

10 Scap Pull-Ups

5 Kipping Swings

Strength

Front Squat (10RM)

FOR LOAD

10RM Front Squat

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squat (95/65)|(65/45)*

9 Up-Downs

9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Back Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Back Squat

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)

-Rest 5:00-

Push Jerk (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Jerk

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)