Friday

NCFIT Iron Strong – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)|(155/105)

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:30-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)

Max Double Unders

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES*

3 Inch Worm + Push Up

10 Scap Push Ups

20 Alt. Shoulder Taps

10 Tuck Ups

10 Scap Pull Ups

10 Kip Swings

*This should be a slow and intentional Warm Up…not looking for max rounds

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6-3

Deficit or Hand Release Push-Ups*

Box Jumps (24/20)

Toe to Bar

*Option to setup Push-Up with deficit on plates or DBs.

(Score is Time)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON / :10 OFF)

MOVT 1 – Russian Twists

MOVT 2 – Superman Hold

(No Measure)

C. STRENGTH / GYMNASTICS

Sumo Deadlift (5-5-5-5-5)

5-5-5-5-5

Deadstop Sumo DL*

*Superset each set with Max Reps of Bodyweight Bench Press. If you can not perform at least 7-10 reps of BW Bench when fresh, choose a weight that challenges you for 5-7 reps and perform max reps of that weight each set.