Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – AMRAP 3 shuttlerun/burpee/singles/tuckjumps (AMRAP – Rounds and Reps)
Daily-5 Warm-Up
AMRAP x 5 MINUTES
10 Sit-Ups
5/5 Single Leg Glute Bridges
10 Alt. Lunges w/ a Twist
Full-Body Strength
EMOM x 15 MINUTES*
MIN 1 – :45 Double DB Swing / BP Swing
MIN 2 – :45 DB/BP Front Rack Hold
MIN 3 – :45 Heel Taps Over DB/BP
*:45 Work / :15 Rest Each Minute.
Full-Body Sprint Workout
AMRAP x 3 MINUTES
40m Shuttle Run* OR 8 Burpees
30 Single Unders OR 15 Tuck Jumps
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run OR 8 Burpees
5 Single DB/BP Front Squats**
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run OR 8 Burpees
30 Single Unders OR 15 Tuck Jumps
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run OR 8 Burpees
5 Single DB/BP Front Squats
*40m = 10m Down & Back x 2
**Hold DB Across Chest
(Score is Rounds + Reps)
Finisher
EMOM x 5 MINUTES
12 Weighted Sit-Ups*
*Hold DB/BP across chest
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 – :45 Bike
Min 2 – 8/8 DB Single-Leg RDL
Min 3 – :45 Plank
Strength
Deadlift (3RM)
ON A 15:00 RUNNING CLOCK…
Establish 3RM Deadlift
(Score is Load)
Workout
Metcon (Time)
FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (275/185)|(225/155)
12-9-6
Strict HSPU
(Score is Time)
AB Program
AB Program – Week 2 (No Measure)
3 Rounds – One Movement At A Time
Level 1
:20on/ :10off
Hollow Rocks
Superman Hold
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up or V-up (9 each)
*Reverses Crunches with a twist – Lay on your back with legs extended out and hands on the floor at your sides. Bring your knees and hips up and twist at the top. Your back is on the floor the whole time.
*Alternating Tuck Ups – Just like your normal tuck up except you only bring one knee up at a time, your other leg remains straight out off the floor.