/var/www/html/wp-content/themes/Divi/single.php Programming July 6-12 | Iron Forged Athletics

Monday 7-6-20

3 Sets, Each For Time:

30 Wall Balls

20 Toes to Bar

20 Burpee Box Jump Step Down @ 24/20″

25 Hang Power Cleans @ 45/35#

-rest walk 3 min between sets-

Scaled options:

wallballs, goblet squat + press

t2b - lying toes to kb

bbjsd - burpee walking lunge or burpee broad jump

hpc - use db from floor; kb from hang

Tuesday 7/7/20

Option 1:

12x 500m Row @ 80-90% aerobic pace

rest walk 90 sec

Option 2:

8-12 sets: 400m Run @ 80-90% aerobic pace

rest 90-120 sec

Option 2:

2 minutes of moderately tough continuous work with whatever equipment you have available

(bike, run, row, ski)

Wednesday 7/8/20

3 sets:

A1. 15-20 KB/DB/BB Front Racks @ 2020 tempo

rest 45 sec

A2. 6-9 upper body pull @ 2111 tempo

rest 45 sec

**bent over row w/ db, kb or barbell is recommended

3 sets:

B1. 8-12 Bench Press @ 4011 tempo

rest 45 sec

B2. 15-20 RDL’s @ 2010 tempo

rest 45 sec

**scale to floor press or seated press

- use db/kb or barbell

+

5min AMRAP

2-4-6-8-10-12…keep adding 2 reps per round

Alternating DB Thrusters

*30 Double Unders between each set

Thursday 7/9/20

Tabata-Forged:

(20 sec work, 10 sec rest x 8 intervals)

Station 1: KBS or db Russian swing

rest 2 min

Station 2: Burpees

rest 2 min

Station 3: Deadlits

single arm kb suitcase, kb/db sumo dl, barbell dl @ light weight, sandbag

rest 2 min

Station 4: Dips

modify with bench/chair dips

rest 2 min

Station 5: Core

2 intervals - hollow rocks

2 intervals - flutter kicks

2 intervals - straight leg sit-ups

2 intervals - russian twist w/feet off ground, not crossed

Friday 7/10/20

For time:

Run 400m run

21 power cleans

Run 400m

15 power cleans

Run 400m

9 power cleans.

*chose a weight that you can do 2 big sets or very fast singles without hesitation

*push the runs, goal is to start 85-90-90+% on the runs