Wednesday

24
Mar

Wednesday

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

WARM-UP 3 ROUNDS

7 Burpees

20 Plank Shoulder Taps

10/10 Alt. Bodyweight Lunges*

Into … 2 ROUNDS (w/ DB or Backpack)

12 BP Deadlift

12 BP Push Press

12 BP Front Rack Alt. Lunges

Home WOD – BW/BP – MurphPrep / C&J/Lunge/Mt.climbers (No Measure)

Bodyweight Strength – Murph Prep

1 Set EMOM For 10 Minutes

6 to 10 perfect push ups

**2 seconds down, 2 seconds up – We are looking for slower more controlled reps to hit that time under tension. Quality over Quantity.

4 Minute Rest before WOD.

MetCon WOD: EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers
Video WOD Review – https://vimeo.com/397739997/ecf0a781e5

**For the WOD – Finish each round in mins 1:50 or less.

Home WOD *access to DB’s

Warm-up (No Measure)

2 Minutes Cardio – Run/Bike/Row/Jumping Jacks – high knees)

2 Rounds:

10 Lunges

8 Up-Downs

8/8 DB Shoulder Press

8 Knee Push Ups

Into..

2 Rounds:

10 DB Front Squats (one or two DB’s)

10 Push ups

8 Up-Downs

8 Situps

Home WOD – DB/KB – FS/pushup/thruster/updown (Time)

Home WOD – DB/KB

STRENGTH: 5 SETS

10 DB Front Squat

10-15 DB Deficit Push-ups*

-1:00 Rest b/t Sets

WOD: FOR TIME

40-30-20-10 Alt Single DB Thruster

20-20-20-20 Up-Downs

20-20-20-20 Alt DB Snatch

(Score is Time)
Home WOD Video Review –https://vimeo.com/399089211/5145343758

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

Warm-up

Warm-up (No Measure)

ALT TABATA (:20 work, :10 rest)

MOVT 1- Jumping Jacks → Mountain Climbers

MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:

:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups

5 Slow Push-Ups

Strength

Metcon (5 Rounds for weight)

5 SETS

7 Bench Press (Athlete Choice)

14 Tempo DB Bent Over Row (1111) (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Load for Bench)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30 Burpees*

20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round. Bike can be subbed for Row cals.

(Score is Time)