Iron Strong Athletics – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – RFT 4 sdlhp/burpee/press/mt (AMRAP – Reps)
Warm up: 3 Rounds
20 Mountain Climbers
10 DB/BP Upright Row
10 DB/BP Strict Press
10 Air Squats
Push x Pull Strength
EMOM x 12 MINUTES
MIN 1 – 12 Slow DB/BP Sumo Deadlifts
MIN 2 – 12 Slow Push-Ups
*Goal is to move slowly and feel each rep through the full range of motion.
Push x Pull Workout
4 ROUNDS FOR MAX REPS
1:00 – DB Sumo Deadlift High Pulls
1:00 – Burpees
1:00 – DB/BP Push Press
1:00 – Mountain Climbers
(Score is Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES (with Light-Moderate weight)
10/10 Single Leg KB (or DB) Deadlift
10/10 Single Arm KB (or DB) Bent Over Row
10 Strict Tuck-Ups
Workout
Metcon (Time)
5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)|(53/35)
3 Rope Climbs*
*Option to Sub 10 Strict Pull-Ups
(Score is Time)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 DB Glute Bridge-Ups
*Every 20 Reps, Perform 10 Chin-ups
(No Measure)
AB Program
AB Program – hollow/superman – AMRAP 6 (No Measure)
3 Rounds – One Movement At A Time
Level 1
:20on/ :10off
Hollow Rocks
Superman Hold
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up or V-up (9 each)
*Reverses Crunches with a twist – Lay on your back with legs extended out and hands on the floor at your sides. Bring your knees and hips up and twist at the top. Your back is on the floor the whole time.
*Alternating Tuck Ups – Just like your normal tuck up except you only bring one knee up at a time, your other leg remains straight out off the floor.