/var/www/html/wp-content/themes/Divi/single.php Programming for the week of June 15-21 | Iron Forged Athletics

Monday June 15th: Strength + Gymnastics

 A. 7×3 Strict Press
*increase weight every 2 sets until last 3 sets
*rest 90 sec between sets
B. EMOM x 4 sets:
1st: 20 sec L-sit/L-hold/Modified L-hold
2nd: 30 sec high plank
3rd: 20 sec each leg: single or double unders

Tuesday June 16th: Monostructural

3 sets: Run 1 mile

*work/rest ratio = 1:1

*may row if you have access to a rower: 1500m row x 3 sets, work/rest: 1:1

Wednesday June 17th: AMRAP

15 min AMRAP:

40 walking lunges

20 ball slams

200m run

Thursday June 18th: Chipper

A. 4 sets: A1.

10 Good mornings

A2. 10 each side Oblique ball slams or Russian twists

A3. 3-4 Jefferson Curls

B. For time:

20-10-5 Thrusters 75/55

Burpees over the bar

*goal is unbroken thrusters

Friday June 19th: Rounds for time

5 Rounds for Time:

20 Box Jumps

10 Deadlifts  185/135*

5 Pull ups


Deadlifts: increase reps to 15-20 if you only have access to a light weight

Pull ups: substitute ring rows, dumbbell rows, bent over rows, jumping pull ups