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)