Wednesday

14
Apr

Wednesday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (Calories)

8 SETS

2:00 Max Cal Bike

-Rest 3:00 b/t Sets-

(Score is Calories)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Finisher

Metcon (No Measure)

3 SETS

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Deadlift (4-4-4-4-4-4-4-4)

4-4-4-4-4-4-4-4

Deadlift

(Score is Load)

Metcon (Weight)

EMOM x 10 MINUTES

2 Hang Power Cleans + 3 TNG Power Cleans

(Score is Load)

Power Clean (EVERY :30 x 20 SETS )

EVERY :30 x 20 SETS

1 Power Clean

(Score is Load)