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
(Score is Rounds + Reps)
AB Program
Ab Program :40 on / :20 off (No Measure)
Today’s Program
2 Rounds:
40 on / :20 off
– Mountain Climbers
– Hollow Hold or Tuck Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers or straight legs