Iron Strong Athletics – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – :45on/:15off doubles/c+j/updowntuck (AMRAP – Reps)
General Warm up – Arm swings, squats, side lunge, bootstrappers
Warm up – 3 Rounds
20 Jumping Jacks
10 SA Russian DB/BP Swing (R)
10 SA Russian DB/BP Swing (L)
5 Stiff leg DL
Full-Body Strength
Metcon (Weight)
6 SETS
:30 DB/BP Stiff Leg DL
:30 DB/BP Push Press (:01 Pause Overhead)
-Rest :45 b/t Sets-
Full-Body Workout
Metcon (AMRAP – Reps)
5 SETS (:45 ON / :15 OFF)
Max Double Unders/Singles (High knees/Jumping Jacks)
-Rest 1:00-
5 SETS (:45 ON / :15 OFF)
Max DB/BP Clean and Jerk
-Rest 1:00-
5 SETS (:45 ON / :15 OFF)
Max Up-Down + Tuck Jump
(Score is Reps)
Finisher
3 SETS FOR QUALITY
20 Heel Taps Over DB
20 V-Ups / Tuck ups
20 Hollow Hold
Partial Home Gym WOD
Partial Gym WOD – ALt. Home WOD – AMRAP 12 hpc/jump/run (AMRAP – Rounds and Reps)
Warm-up
AMRAP x 7 MINUTES
15 Jumping Jacks
10 Air Squats
8 Step-ups or 8 Cossack Squats
6 Up Downs
Strength:
ON A 12:00 RUNNING CLOCK…
Build to a heavy weight of the complex
1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats
**Strength – Alternate Home Strength
Metcon (Weight)
6 SETS ON A 12:00 CLOCK…
5 DB Deadlifts
+
5 DB Hang Power Cleans
+
5 DB Front Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
200m Run or Row
(Score is Rounds + Reps)
**Alternate Home WOD
AMRAP x 12 MINUTES
3-6-9 and so on…
DB Hang Power Clean
DB Up-Downs
200m Run (:45 high knees)
(Score is Rounds + Reps)