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