Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
WARM-UP:
2 Minute Dynamic Stretch then
EMOM x 6 MINUTES
Min 1 — Air Squats
Min 2 — Backpack Burpee (burpee then DL)
Min 3 — Lunges
Min 4 — Jumping Jacks
Min 5 — Push Ups
Min 6 — Russian Twist (Unweighted or backpack)
Home WOD – BW – run/highknees/devilpress/lunge/plank (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 sec high knees or Jumping Jacks
MIN 2 – 10 Backpack Devil’s Press
MIN 3 – 20 Alt Reverse Backpack Lunges
(No score)
OPTIONAL FINISHER 2 SETS
:45 Left Side Plank Hold
:15 Rest :45 Right Side Plank Hold
:15 Rest :45 Glute Bridge Hold
:15 Rest
(No Measure)
WOD Review:
https://vimeo.com/397739006/ef1a592abf
Home WOD *access to DB’s
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 — Air Squats
Min 2 — DB Burpee
Min 3 — One Arm DB Shoulder Press (6/6)
Min 4 — Jumping Jacks
Min 5 — Push Ups
Min 6 — Russian Twist (Unweighted or DB)
DB Bench Press (5 Sets x 10 Reps @ moderate)
Warm up – Two Options (depending on DB selection)
Option 1 – 2 sets x 15 reps at light weight
Option 2 – 2 sets x 8 reps at moderate weight
DB Bench Press OR DB Floor Press
*Slow + Controlled
Home WOD – DB’s – pushups/dbsnatch/rows (Time)
4 ROUNDS FOR TIME
20 Push-Ups
20 Alt DB Snatch
25 DB Bent Over Rows
(Score is Time)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls
Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat
(Score is Load)
Workout
Metcon (Time)
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-
(Score is Time)