Sunday – Iron Strong Athletics

Iron Strong Athletics – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up: 400m Run

4 Rounds

5 Push ups

7 Up-downs

10 Situps

Home WOD – BW/BP – run/updown/fs/clean/g2o (Time)

2 ROUNDS FOR TIME

400m Run

20 Backpack Up-Down

30 Backpack Front Squats

400m Run

20 Backpack Cleans

20 Backpack Ground to Overhead

-16:00 Cap

(Score is Time)
Home WOD Video Review:

https://vimeo.com/397739504/bc0d5bf019

Home WOD *access to DB’s or KB’s

Warm-up (No Measure)

3 ROUNDS

10/8 Cal Bike

10 Lunges or Squats

10/10 Single DB Strict Presses*

Home WOD – DB – Thruster/run/lunge (AMRAP – Rounds and Reps)

STRENGTH: EMOM x 10 MINUTES

MIN 1 – :50 Max Reps Single DB FR Lunge Thruster*

MIN 2 – :50 Max Reps DB Slides

*Athlete alternates legs on each reverse lunge.

Push the DB overhead with both arms.

WORKOUT ON A 15:00 RUNNING CLOCK…

Buy In: 100 DB Thruster

In the remaining time…

AMRAP of: 1:00 Run, Bike, or Row

20 Reverse Lunges

(Score is Rounds + Reps)

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

2 Rounds:

1:30 Row/Bike

3 Inchworms + Push Up

3 Burpees

3/3 Bodyweight Lunges

2 Rounds:

1:30 Row/Bike

5 Burpees Over Bar

5 Shoulder Press

5 Front Rack Reverse Lunges

Partner OR Solo

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

40 Cal Bike

40 Push Press (135/95)|(95/65)

40 Burpees Over Bar

40 Front Rack Reverse Lunges

400m Run

*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.

(Score is Rounds + Reps)

Solo Option:

AMRAP x 24 MINUTES

20 Cal Bike

20 Push Press (135/95)|(95/65)

20 Burpees Over Bar

20 Front Rack Reverse Lunges

400m Run

2 Minute Rest