Iron Strong Athletics – Strength and Conditioning
Rest Day / Make up Day / Open Gym
Monday’s Program
Chipper run/bj/lunge/updown/pushup (Time)
FOR TIME*
400m Run (500m/400m row rx)
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run (500m/400m row rx)
*Weight Vest Optional
*Time Cap 26 minutes
(Score is Time)
Tuesday Program
Deadlift (Build to a heavy 3)
RFT 30/20/10 dl/ttb (Time)
FOR TIME
30-20-10*
Deadlift (245/165)
Toes to Bar (scaled-vups)
*50 Double Unders after each full set
120 singles or 35 plate hops or 25 attempts
**Form focus on the deadlift you should be doing sets of 5-10 reps.
(Score is Time)
Wednesday Program
Press Complex 1-2-3 (record heaviest complex )
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
AMRAP 10 jerk/row/bike (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)
15/12 Cal Row Or 13/10 Cal Bike (Scale cals to finish in 1:00-1:20)
(Score is Rounds + Reps)
Optional Thursday WOD
EMOM 18 kb/bw/ropeclimb (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*
MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 — :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Reps)
Finisher
Finisher – bike/plank/vup (Calories)
Metcon (Calories)
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Bike)