Friday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – PC/Cardio/Core (AMRAP – Reps)
Warm up: 3 Rounds
30 Jumping Jacks
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist
5 Bootstrappers
Full-Body Strength
5 SETS (:40 ON / :20 OFF)
Double DB/BP Swing*
Immediately into…
5 SETS (:40 ON / :20 OFF)
Double DB Crawl
*Option for single or double DB swing
Full-Body Sprint Workout
Metcon (AMRAP – Reps)
7 SETS
1:00 – Max DB/BP Power Clean
-Rest :30-
1:00 – Max Effort Cardio Choice
-Rest :30-
*No additional rest b/t Sets
(Score is Reps)
Finisher
3 SETS
20 Heel Taps Over DB/BP
20 Bicycle Crunches
20 Tuck-Ups
-Rest as Needed b/t Sets-
Partial Home Gym WOD
Partial Gym WOD / Alt. Home WOD – 3 Sets for Time (3 Rounds for time)
Friday
Warm-up
3 Rounds
8 Barbell or DB Goblet Good Mornings
8 Kipping Swings or Single DB Bent Over Rows
8 V-ups or Tuck-ups
8 Barbell or Single DB RDLs
Strength
Sumo Deadlift (8-6-4-8-6-4)
8-6-4-8-6-4
Sumo Deadlift*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
Strength – HOME Option
STRENGTH
16-12-8-16-12-8
Slow DB Sumo Deadlifts
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 SETS
12-10-8
Deadlifts (185/125)
Toes 2 Bar
-1:30 Rest b/t Sets-
(Score is Each Set for Time)
Workout – HOME
Metcon (3 Rounds for time)
3 SETS
20-15-10
DB Deadlifts
Alt. V-ups
-1:30 Rest b/t Sets-
(Score is Each Set for Time)