Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

8 Alt. DB Snatch (50/35)

6 DB Box Step-Ups (24/20)*

24 Double Unders

*Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 6 MINUTES

10 Strict Pull-Ups

-Rest 2:00-

EMOM x 6 MINUTES

20 Push-ups

-Rest 2:00-

EMOM x 6 MINUTES

30 Air Squats

(No Measure)