Monday
NCFIT Iron Strong – Strength and Conditioning
Warm-up
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
(No Measure)
Workout
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – Row or Bike 15/12 Cals
MIN 2 – 25 Sit-Ups (scaled – 15-20 reps)
MIN 3 – Max DB Renegade Rows (50/35)
MIN 4 – Max Strict Pull Ups (pick a goal number)
At Home WOD
Warm-up (No Measure)
Warm up:
2 Minutes – Get moving and loose with a mix of the following
Arm swings/circles, twists, side lunges, squat hold
Then
3 Rounds:
20 Jumping Jacks
7 Push Ups (scale to knees)
7 Air Squats
10 Tuck ups (or sit ups)
HOME WOD RFT 4 (Time)
4 Rounds For Time
25 Backpack Cleans
30 Air Squats (full depth!)
25 Sit-ups
20 Push Ups
15 Backpack Bent Over Rows
**Rest 1 minute between rounds
Score = Time finished (including rest between rounds)
**Optional Finisher – 10 Minute Jog
Walk as needed
Scaled option – 3 rounds
Link to video explanation: