/var/www/html/wp-content/themes/Divi/single.php Programming for the week of 21-27 June | Iron Forged Athletics

Monday June 22: Chipper

For time:

50 Air Squats

40 Double Unders

30 Toes to Bar

40 Air Squats

30 Double Unders

20 Toes to Bar

30 Air squats

20 Double Unders

10 Toes to Bar

Tuesday June 23rd: Tabata

Tabata 1: Shuttle run

*rest 2 min

Tabata 2: Push Press (barbell, dumbbell, Kettlebell at light weight)

*rest 2 min

Tabata 3: Burpees

Wednesday June 24th: Heavy day

Option 1: 7×7 Deadlift

*all sets no heavier than 70% 1RM

*rest 2 min between sets

Option 2: EMOM x 7 sets:

1st: 7 Deadlifts: dumbbell, kettlebell, sandbag

2nd: 5-10 push ups

Thursday June 25th: Rounds for time

4 Rounds for time:

3-5 Muscle Ups (ring or bar)

7 Handstand Push ups

20 sit ups

30 walking lunges

Friday June 26th: AMRAP

17 min AMRAP

21 Front squats 115/75

100m Farmer’s carry

200m run