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)