Iron Strong Athletics – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – EMOM 24 cardio/swing/vup/rest (AMRAP – Reps)

Warm up:

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

Bodyweight Pump

AMRAP x 7 MINUTES

10-20-30 and so on…

Mountain Climbers

10-10-10 and so on…

Russian Twist (weighted or unweighted

5-5-5 and so on…

Strict Crunches

Sunday Sweat

EMOM x 24 MINUTES

MIN 1 – Max Effort Cardio Choice

MIN 2 – Max DBL DB/BP Swing

MIN 3 – Max Alt. V-ups or Tuck Ups

MIN 4 – Rest

(Score is Reps)

Partial Home Gym WOD

Partial Gym WOD – Turkish Get Ups/Cardio/Situps (Time)

Warm-up

3 Rounds

1:00 Bike/Row (increase the pace every round)

10 Situps

10 Lunges

5/5 Single Arm Bent Over DB Rows

Strength

Metcon (Weight)

3 SETS FOR QUALITY

2/2 DB or KB Turkish Get-ups

8/8 KB or DB Single Arm Supported Bent Over Row

20 Russian Twists

-Rest as Needed b/t Sets-

Workout

Metcon (Time)

5 SETS

15/12 Cal Bike/Row

25 Sit-ups

-Rest 1:30 b/t Sets-

(Score is Time)