Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – AMRAP updown/hpc (AMRAP – Rounds and Reps)
Warm up: 2 Rounds
50 Singles or 30 High Knees
50 Mountain Climbers
40 Jumping Jacks
20 Tuck Ups
Full-Body Strength
3 SETS FOR MAX REPS
1:00 DB/BP Tricep Extensions
1:00 DB/BP Bent Over Rows
1:00 DB/BP Suitcase Calf Raises
1:30 Rest between Sets
Full-Body Sprint Workout
AMRAP x 6 MINUTES
6 Up-Downs
6 DB/BP Hang Power Cleans
-1:30 Rest-
AMRAP x 5 MINUTES
5 Up-Downs
5 DB/BP Hang Power Cleans
-1:00 Rest-
AMRAP x 4 MINUTES
4 Up-Downs
4 DB/BP Hang Power Cleans
(Score is Rounds Reps)
Core Finisher
AMRAP x 5 MINUTES
20 Plank Shoulder Taps
15 Tuck-ups
20 Deadbugs
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
AMRAP x 7 Minutes
30 Single Unders
10 PVC Pass Throughs
10 Plate (or DB) Ground to Overhead
10 Plate (or DB) Strict Press
10 OH Plate (or DB) Lunges
Strength
Split Jerk (1×2)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Split Jerk
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8…
Push Jerk (135/95)|(95/65)
5-10-15-20…
Double Unders
(Score is Rounds + Reps)
AB Program
Ab Program – AMRAP 9 (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)
Level 2
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
*Plank walkouts – Start in a tall plank and slowly walk your hands forward while keeping your form on the plank. Walk hands forward and walk them back to the starting position. Repeat.
*Reach thrus – Start flat on your back with your knees up and feet on the floor like a standard situp. Lift shoulder up and reach to touch your ankle, alternate side to side.
*Seated leg lifts – Sit on the floor in an upright position, place hands next to you on the floor and raise one leg 6 inches off the floor then alternate. Level 2 option – raise both at the same time. Slow and controlled.