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.