Iron Strong Athletics – Strength and Conditioning

Thursday Program / Make Up Day / Open Gym

Monday’s Program

Shoulder Press (Work to a heavy single)

RFT 40-30-20 bike/db/situp (Time)

FOR TIME

40-30-20

Cal Bike or Row*

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)

*Row Cals 50-40-30

Tuesday Program

“Death By” Triple header (No Measure)

DEATH BY (7:00 Cap)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Wednesday Program

Back Squat (work to a heavy single)

AMRAP 12 fs/dbls/pushup (AMRAP – Rounds and Reps)

12 Minute AMRAP

15 Front Squats 135/95

30 Double Unders (50 singles/25 plate hops)

15/10 Push Ups

Optional Thursday WOD

AMRAP 15 ropeclimb/hangsnatch/dbles (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb (attempts/walkups)

25 Hang Muscle Snatch (75/55)|(45/35)

75 Double Unders

(Score is Rounds + Reps)

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)