Wednesday

17
Mar

Wednesday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

2 minutes – Arm circles / Arm Swings

Warm up: 4 Rounds

5 Push Ups (knees/toes)

7 Air Squats

10 Up-Downs

HOME WOD – BW/Backpack – pushups/g2o/Press/runorsitup (AMRAP – Rounds and Reps)

5 SETS

7-15 Push Ups (Perfect Form)

Rest 1 Minute Between Sets

-Rest 2:00-

AMRAP x 10 MINUTES

10 Backpack Ground to Overhead

10 Backpack Strict Press

100m Run or 15 Situps

(Score is Rounds + Reps)

Home WOD *access to DB’s or KB’s

Warm-up (No Measure)

2 minutes – Arm circles / Arm Swings

Warm up: 4 Rounds

5 Push Ups (knees/toes)

7 Air Squats

10 Up-Downs

DB HOME WOD – pushpress/burpee/run (Time)

MetCon WOD: 4 Rounds

10 DB Push Press

10 DB Burpee

1:00 Run, Bike, or Row

Rest 1 Min. between sets

Score = Total time finished (include rest)

DB Push Press (warm up 2×8 then 5 sets x 10 reps @ Across)

Single Arm or Double DB Push Press. Note which one you do.

Score weight as total weight – 2 twenty pound db’s is scored as 40.

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

Warm-up (No Measure)

1 ROUND (5-6 min)

1:00 Row or Jog or Mt. Cliimbers

10 Bootstraps

5/5 Single DB Sumo DL

:20 Jump Rope (High Single Unders)

2 ROUNDS

1:00 Row or Jog or Mt. Cliimbers

10 Wide Stance BB Goodmorning

5/5 Single DB Hang Power Clean

:20 Jump Rope

Strength

Sumo Deadlift (9-6-3-1-3-6-9)

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

300/250m Row (sub-1:00 Run or Bike)

20 Single DB Power Clean (50/35)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)