Friday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Double Header/d.press/mtclimber (AMRAP – Rounds and Reps)

Warm up: EMOM x 5 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

Full-Body Strength

EVERY 2:30 FOR 5 SETS

10 DBL DB/BP Snatch

10 DB Renegade Rows (or 5 Push ups + 5 BP Bent over rows)

Full-Body Sprint Workout

AMRAP x 7 MINUTES*

2-4-6-8…

DB/BP Devils Press

10-20-30-40…

Mountain Climbers

-1:00 Rest-

AMRAP x 7 MINUTES

2-4-6-8…

DB/BP Devils Press

10-20-30-40…

Mountain Climbers

*Reset to first round at start of the second AMRAP.

(Score is Rounds + Reps)

Core Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

10 DB/BP Slides into Max Plank

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

Warm-up

Warm-up (No Measure)

3-4 ROUNDS W/ SINGLE KB or DB

10 KB or DB Romanian DL

5/5 Single Arm KB or DB Bent Over Rows

:15 Left Arm DB Front Rack Hold

:15 Left Arm DB Overhead Hold

:15 Right Arm DB Front Rack Hold

:15 Right Arm DB Overhead Hold

10 “Strict Burpees”*

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

(No Measure)