Iron Strong Athletics – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Double AMRAP 8 swings/burpee/rows (AMRAP – Rounds and Reps)
Warm up: 5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
Push x Pull Strength
4 SETS (DB or BP)
:30 Max DB Floor Press (R)
:30 Max DB Floor Press (L)
:30 Max DB Bent Over Row (R)
:30 Max DB Bent Over Row (L)
-Rest 1:30 b/t Each Set-
**If you’re using a backpack do 1 min floor press, 1 min bent over row
Push x Pull Workout
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
10 Double DB Swings (BP Swings)
10 Burpees
10 DB/BP Bent Over Rows
-Rest 2:00-
AMRAP x 8 MINUTES
10 DBL DB Swings (BP Swings)
10 Burpees
10 DB/BP Bent Over Rows
(Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Mountain Climbers
:30 Ring Rows or DB Bent Over Rows
:30 HS Hold or Wall Walk
:30 Jumping Air Squats
2 ROUNDS
8-10 Snatch Grip Deadlifts (or DB DL)
6-8 High Pulls
6-8 High Muscle Snatches
6-8 Hang Power Snatch
Strength
Power Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Snatch
(Score is Load)
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
AB Program
Ab Program Week 2 (No Measure)
2 Rounds (pick level 1 or 2 movements)
Work time – 10 minutes
Level 1 Movements
:40 on / :20 off on each exercise
– Flutter Kicks
– Planche Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
Level 2 Movements
1:00 on each exercise
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up
* Flutter Kicks – Start in hollow rock position then with straight legs point your toes and move your legs 6 inches up and down.
*Planche Press – Start in a push up position, push your hips back and up into a piked position.
*Tap Crunch – Sit up position, hands behind head, elbows back then bring your should up and knees up at the same time.
*Floor Thruster to push up – Start in push up position, jump feet up outside of the hands (like a burpee) then jump back to the push up position and complete a push up.
*Hollow to arch roll – Hollow rock to super position(hands and feet don’t touch the floor. (level 2 option – add a v-up during the hollow position)