/var/www/html/wp-content/themes/Divi/single.php Programming for the week of 8-13 June | Iron Forged Athletics

Monday June 8th: Intervals

4 sets:

21 Front squats 115/75

15 Dumbbell Snatches 50/35

9 Burpees over the bar

*rest 1 min between sets


-Goblet squats with KB or DB

-Burpees over object

Tuesday June 9th: AMRAP

A. 3 sets: 3 Turkish Get ups per side

*rest 90 sec between sets

B. 14 min AMRAP

12 Push Press 115/75

200m odd object carry

60 sec plank hold


Push Press: one or two DB/KB, if you only have one DB/KB, 6 reps per arm

Odd Object carry: whatever you have around the house that has some weight to it and is awkward to carry

Wednesday June 10th: Barbara’s little sister

3-4 Rounds for time:

10-20 Pull ups

15-30 Push Ups

30-40 sit ups

30-50 air squats

*rest 2 min between sets

**the bench mark workout “Barbara” is 5 Rounds for time. Due to lack of volume, specifically in pull ups over the past several months, we’ve chosen to decrease the volume to keep everyone safe!

Thursday June 11th: Clean and Jerk

Option 1:

A. 5 sets: 5 Clean and Jerks

*all sets performed at 70-75% of 1RM

B. EMOM x 15

1st: 20 sec Handstand hold or Free standing Handstand Hold practice

2nd: 40 sec Right side plank hold

3rd: 40 sec Left side plank hold

Option 2:

A. Every 2 minutes x 5 sets:

5 Dumbbell or Kettlebell Clean and Jerks + 100m sprint

B. Emom x 15

1st: 20 sec Handstand hold or free standing handstand hold practice

2nd: 40 sec side plank hold right

3rd: 40 sec side plank hold left

Friday June 12th: Chipper

A. 7 min Double Under practice

B. 10 min Handstand work

C. For time:

30 Medball cleans

30 Double Unders

25ft Handstand walk

25 Double Unders

25ft Handstand walk

20 Medball Cleans

20 Double Unders

25ft Handstand walk