Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
Warm up: 3 Rounds
30 Mt. Climbers
10 Air Squats
5 Up Downs
5 Push Press
Home WOD – BW/BP – AMRAP 14 run/thruster/burpee (AMRAP – Rounds and Reps)
14 Minute AMRAP
400m Run (or 2 min jump rope/high knees/jumping jacks)
20 Backpack Thrusters
10 Burpees Over Backpack
(Score is Rounds + Reps)
Optional Finisher: 2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists
WOD Video Review:
https://vimeo.com/400632129/5a84744613
Home WOD *access to DB’s
Warm-up (No Measure)
WARM-UP AMRAP x 5 MINUTES
200m/150m Row or 200m Run
7 Air Squats
7/7 Single arm presses
7/7 Single arm bent over row
Home WOD – Db’s – row/run/thruster/press (Time)
Strength: 12-10-8-6
Unbroken DB Thrusters
WOD For Time:
1000m/750m Row or 800m Run
30 DB Thrusters
30 DB Bent Over Row
750m/500m Row or 400m Run
30 DB Thrusters
30 DB Upright Row
500m/400m Row or 200m Run
30 DB Thrusters 30 DB Push Press
(Score is Time)
WOD Video Review:
https://vimeo.com/400627965/2ec3db1bdd
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)
Into…
25’ Alt Spiderman Stretches
25’ Alt Walking Knees to Chest (grab knee and pull into chest)
25’ Alt Soldier Kicks
25’ Toe Touches (grab opposite ankle and bow forward)
Then…Grab a Barbell!
2 SETS
5 Barbell Goodmornings
5 Slow Deadlifts (from below knee to stand)
Strength
Deadlift (1×2)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift*
*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)|(155/105)
30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift
(Score is Time)
AB Program
Ab Program Week 1 Day 1 (No Measure)
AB Program – 30 Day Program (5 days a week)
Posted on Monday – Tuesday – Wednesday – Friday – Saturday
Today’s Program
2 Rounds for each level
Level 1
:30 on / :30 off
– Mountain Climbers
– Hollow Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups
**Choose to do level 1 or level 2 times/movements . Don’t do both.