Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Triple Header AMRAP 5 swing/press/updown (AMRAP – Rounds and Reps)
Warm up: 4 Rounds
10 DB/BP Bent Over Rows
8 Lateral Jumps Over DB
6 Single DB/BP Stiff Leg Deadlift
2 Up-Downs
Full-Body Strength
EVERY 2:00 x 6 SETS
5/5 Single DB Upright Rows (10 BP Upright rows)
6/6 Single DB Shoulder Press (12 BP OH Press)
7/7 Single Leg Glute Bridge-Up*
*7 Reps with L Leg Extended then 7 Reps with R Leg Extended
Full-Body Sprint Workout
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB/BP Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB/BP Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB/BP Push Press
10 Up-Downs
(Score is Rounds + Reps)
Finisher + NCMOBILITY
AMRAP x 1 MINUTE
Max Alt. V-ups
into…
AMRAP x 3 MINUTES
20 Hollow Rocks
40 Russian Twists
into…
AMRAP x 1 MINUTE
Max Alt. V-ups
then…
MOBILITY: Couch Stretch
2 Mins Right Leg
2 Mins Left Leg
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
3:00 EZ Bike
Into…
2 ROUNDS
10 Step-Back Groiners + Air Squat*
10 Good Mornings
5 Full-Grip Front Squats or 5 DB Goblet Squats
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups
Strength
Front Squat (3-3-3*)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Over Burpees (Lateral)