Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
3 Rounds
10 Push ups
10 Bodyweight Lunges
20 Mountain Climbers
20 Jumping Jacks
HOME WOD – BW – updown/press/frontsquat (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
FINISHER 2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down
**Sub movements if needed.
WOD Review Video: *WOD changed to 12 minutes
https://vimeo.com/397739701/473201db1d
Home WOD *access to DB’s
Warm-up (No Measure)
WARM-UP 3 ROUNDS
8 DB Bent Over Rows
8 Up-Downs
8 Plate / DB Press Presses
:30 Plate/ DB Overhead Hold
Home WOD – DB/KB – sdhp/tuckups/devilpress (AMRAP – Rounds and Reps)
STRENGTH 3 SETS
10 DB Strict Press (Light-Moderate)
1:00 Single or DBL DB Overhead Hold
10 Tempo Knees 2 Chest (2121)
-Short Rest b/t Each Set
(Score is Weight)
WORKOUT AMRAP x 13 MINUTES
10 DB Sumo Deadlift High Pull
10 Tuck-Ups
5 DB Devil’s Press
(Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)
BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)
5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*
-Rest 1:00 b/t Sets-
*Athlete can choose to jump-up or step-up but must step-down each rep.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)
-Rest as Needed b/t Sets-
(No Measure)