Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – EMOM’s 5 – Updown/HPC/R.Row/Push up (AMRAP – Reps)
Warm up: 1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB/BP Russian Swing + Max Sit-ups
Full-Body Strength
3 SETS:
15 DB/BP Stiff Leg Deadlifts
10 DB/BP Hang Power Cleans
10 DB/BP Up-Downs
-Rest as Needed b/t Sets-
Full-Body Sprint Workout
Metcon (AMRAP – Reps)
EMOM x 5 MINUTES
:45 Max Up-Downs
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB/BP Hang Power Clean
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Renegade Row or Push Ups
(Score is Reps)
Finisher: AMRAP x 5 MINUTES
2,4,6,and so on…
Glute Bridges
Alt. V-ups or Tuck Ups
Partial Home Gym WOD
Partial Gym WOD – Alternate Home WOD – Squat / EMOM 10 (5 Rounds for time)
Warm-up
AMRAP x 7 MINUTES
6 Bootstrappers
8 Tempo Air Squats (21X1)
10 PVC Good Mornings
20 Plate Jumps or Jumps Over DB
10 Reverse Lunges
Strength
Back Squat (1×2)
ON A 15:00 RUNNING CLOCK…
Back Squat
2×5
1×4
1×3
1×2
-1:30 Rest b/t Sets-
(Score is Weight)
Strength – HOME Options
Metcon (Weight)
ON A 15:00 RUNNING CLOCK
100 DB Goblet Squats*
*Every 20 reps complete 1:00 Wall Sit.
(Score is Weight)
Workout
Metcon (Time)
EMOM x 10 MINUTES
12 Russian KBS (55/35)
12 Air Squats
(Score is Each Set for Time)
Workout – HOME
Metcon (Time)
EMOM x 10 MINUTES
12 DBL DB Russian Swings
12 Air Squats
(Score is Each Set for Time)