Wednesday

19
May

Wednesday

Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Triple Header AMRAP 8 (AMRAP – Rounds and Reps)

Daily-5 Warm-Up

1:00 Jumping Jacks / High Knees

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

Bodyweight Pump

Metcon

3 SETS FOR MAX REPS

1:00 – Hollow Rocks or Hold

1:00 – Air Squats

1:00 – Glute Bridge-Ups

-1:00 Rest b/t Sets-

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

2:00 Cardio Choice (jumping rope / jumping jacks / high knees ect)

20 Burpees

40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

*Pickup where you left off in each AMRAP.

(Score is Rounds + Reps)

Finisher: 5 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB/BP Curls**

MOVT 2 – Crossbody Mountain Climbers

*Both movements are 1 Set.

**Hold DB by both heads and curl from waist.

Partial Home Gym WOD

Partial Home Gym WOD / Alt. Home WOD – FGB (AMRAP – Reps)

Warm-up

1 ROUND

10 Wall Ball or Single DB Front Squat

10 Empty BB or DB Sumo DL

10 Empty Barbell or DB Strict Press

1 ROUND

8 Wall Ball or Single DB Thrusters

8 High Pulls or DB Upright Rows

8 Box Jump w/ Step-down or Up-Downs

8 Tempo Push Press (21X1)

1 ROUND

6 Wall Balls or DB Thrusters

6 Sumo Deadlift High Pull

6 Fast Box Jumps or Burpees

6 Push Press

Strength

Metcon (No Measure)

2-3 SETS

6/6 DB Goblet Step-up 50/35

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

*Perform Strength After the Workout!

Strength – HOME Option

Metcon (No Measure)

2-3 SETS

6/6 DB Goblet Forward Lunges

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

*Perform Strength After the Workout!

Workout: Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps)

Sumo deadlift high-pull (Reps), 75/55

Box Jumps, 20″ (Reps)

Push-press (Reps), 75/55

Row (Calories)

1-minute rest

Workout – HOME Options

Metcon (AMRAP – Reps)

3 ROUNDS FOR MAX REPS

1:00 – DB Thrusters

1:00 – DB Sumo Deadlift High Pull

1:00 – Up-Downs

1:00 – DB Push Press

1:00 – Double Unders

-1:00 Rest b/t Rounds-

(Score is Total Reps)