Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
Warm up: 4 Rounds
20 Jumping Jacks
7 Up Downs
7 Push ups
10 Stiff leg DL
5 Push Press
Home WOD – BW/BP – AMRAP 12 g2o/burpee/run (AMRAP – Rounds and Reps)
WOD: 14 Minute AMRAP
10 Backpack Ground to Overhead
7 Burpee Over Backpack
200m Run (1:00 min Cardio)
(Score is Rounds + Reps)
Finisher: 2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.
Home WOD *access to DB’s or KB’s
Warm-up (No Measure)
Warm up: 3 Rounds
1:00 Run/Bike
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank
Home WOD – DB – Sprint/vup/db/burpee (Time)
Strength: 4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
WOD: Every 3:00 x 5 SETS
:45 Sprint Run, Bike or Row
10 V-Ups
10 DB Push Press
10 Burpees
(Score = Time Finished)
*Video Review – https://vimeo.com/400627036/31cb9a789e
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
2:00 ROW/BIKE/RUN (Increase pace every :15)
Into…
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Up-Downs
MOVT 2 — Inch-Worms (no Push-Up)
Into …
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Active Bar Hang
MOVT 2 — Push-Ups
*1 Round = Both Movements
Workout
Metcon (Time)
FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)
*Weight Vest Optional.
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)