Friday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

HOME WOD – DB/BP – run/jumpingjacks/situps/lunge/PC (AMRAP – Rounds and Reps)

Warm up:

AMRAP x 1 MINUTE

Up-Downs

-:30 Rest-

AMRAP x 1 MINUTE

Max Reverse Lunges

-:30 Rest-

AMRAP x 2 MINUTE

:30 High Knees

:30 Air Squats

Full-Body Strength

5 ROUNDS FOR QUALITY*

5 DB/BP Devils Press

10 DB/BP Reverse Lunges

*Goal is quality reps under control for all 5 rounds

Full-Body Sprint Workout

ON A 3:00 RUNNING CLOCK…

Max DB Hang Power Cleans or BP Power Cleans

(Score is Reps)

-Rest 1:00-

AMRAP x 8 MINUTES

100m Run (25 Jumping Jacks)

15 Sit-Ups

20 Walking Lunges (Or reverse lunges)

(Score is Rounds + Reps)

-Rest 1:00-

ON A 3:00 RUNNING CLOCK

Max DB Hang Power Cleans or BP Power Cleans

(Score is Reps – add reps to previous score)

Core Finisher

5 SETS (:50 ON / :10 OFF)

Glute Bridge Hold*

*Squeeze abs and glutes to hold top of the bridge

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5/5 SA KB (or DB) Front Squat

5/5 SA KB (or DB) Press/Push Press

10 KB (or DB) Swings

Strength

Front Squat (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as Needed-

Push Press (3RM)

ON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)

*Option for Feet Elevated on Plate