Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
400m Run or 2 minutes of Cardio movements (cycle between high knees/jumping jacks/mt. climbers)
3 Rounds
10 BP Deadlift
8 BP Swings
8 Alt. Lunges / Jumping Lunges
400m Run or 2 minutes of Cardio movements (cycle between high knees/jumping jacks/mt. climbers)
Home WOD – BW/BP – Run/swing/tuckup/jumplunge (Time)
WOD: For Time
Cash In: 400m Run
(sub run for 2 minutes of cardio movements – cycle between high knees, jumping jacks, mt. climbers)
Into
6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack
Cash Out: 400m Run
(Score is Time)
Home WOD Video Review:
https://vimeo.com/397740313/10ec9f6d2f
Home WOD *access to DB’s
Warm-up (No Measure)
Warm up: 2 Minutes Cardio
(run/high knees/jumping jacks)
3 Rounds:
5 Goblet Squats (do the first set air as air squats)
8 DB Deadlift (1 or 2 DB’s)
10 Up Down DB Deadlift
Then practice strength movements
Home WOD – DB’s – Complex+hpc/row/lunge (AMRAP – Reps)
Strength: 5 Sets
3 DB Deadlift
+
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squat
WORKOUT: 8 ROUNDS
(:20 ON / :10 OFF)
MOVT 1 – DB Hang Power Cleans
MOVT 2 – DB Upright Row
MOVT 3 – Jumping Lunges
*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.
(Score is Reps)
WOD Review Video:
https://vimeo.com/399089010/9f191fa1f8
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
Grab a barbell!
EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist
Then …
EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)
MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)
Strength
Hang Clean and Jerk (1×5)
FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk
(Score is Load)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19