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.