Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Run/Cardio/Clean/Snatch (No Measure)

Warm up: 400m Jog or 2 mins of high knees/jumping jacks

Then

3 Rounds

5 Push Ups

10 Sit ups

20 Mt. Climbers

Bodyweight Pump

5 SETS

:30 Crunches

:30 Elbow Plank

:30 Mountain Climbers

-Rest :30 b/t Sets-

Sunday Sweat

MetCon WOD: ON A 15:00 RUNNING CLOCK…

Run 800m (Or 3:30 Cardio – mt. climbers, high knees, jumping jacks, up downs)

40 Double DB/BP Power Clean

Run 800m

-Rest Remaining Time-

ON A 10:00 RUNNING CLOCK

Run 400m (2 min Cardio)

30 DB Renegade Rows (push ups)

Run 400m

-Rest Remaining Time-

ON A 5:00 RUNNING CLOCK…

Run 200m (:45 Cardio)

20 DB Devil’s Press (BP Snatch)

Run 200m

(Score is Total Time)

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

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

100m Run

20 Hollow Rocks

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 Behind the Neck Push Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

50 Sit-ups

25 Power Snatch (75/55)|(65/45)

(Score is Time)

Finisher

Metcon (No Measure)

4 SETS*

7 Full Curls

7 Full to Half Curls

7 Half to Full Curls

*Athlete can use DB or Barbell

-Rest as Needed b/t Sets-

(No Measure)

AB Program

Ab Program Week 2 (No Measure)

AB Program – 30 Day Program (5 days a week)

Posted on Monday – Tuesday – Wednesday – Friday – Saturday

Today’s Program

2 Rounds for each level

Level 1

:30 on / :30 off

– Mountain Climbers

– Hollow Hold

– Plank Hold

– Superman’s

– Bent Knee Windshield Wipers

Level 2

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups