Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – BP/DB – AMRAP 15 lunge/dl/press (AMRAP – Rounds and Reps)
Warm up: 5 Minute AMRAP
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups
Full Body Strength: 15 Minute EMOM
(DB or Backpack)
MIN 1 – 10 DB Power Cleans into Front Rack Hold
MIN 2 – 10 DB Suitcase Reverse Lunges into Suitcase Hold
MIN 3 – 10 Push-Ups then Max Push-Up Plank
*After completing the 10 reps, athlete performs the second movement the end of the minute.
WOD – 15 Minute AMRAP
20 Alt. Jumping Lunges
(scaled – normal lunge / air squats)
20 DB/BP Sumo Deadlift
20 DB/BP Push Press
(Score is Rounds + Reps)
Core Finisher – 5 Minute AMRAP
20 Russian Twist
20 Hollow Rocks
20 Leg Lifts
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Med Ball Deadlifts
5 Burpee Broad Jumps
10 Med Ball Front Squats
5 Inchworms
10 Med Ball Hang Cleans (Squat or Power)
:30 Plank Hold
Workout
Metcon (Time)
5 ROUNDS FOR TIME
500m Row
12 Hang Squat Cleans (135/95)|(95/65)
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
15 Rower Pike-Ups
30 Russian Twists
(No Measure)
AB Program
Ab Program – Week 2 – Day 1 (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)
Level 2
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
*Plank walkouts – Start in a tall plank and slowly walk your hands forward while keeping your form on the plank. Walk hands forward and walk them back to the starting position. Repeat.
*Reach thrus – Start flat on your back with your knees up and feet on the floor like a standard situp. Lift shoulder up and reach to touch your ankle, alternate side to side.
*Seated leg lifts – Sit on the floor in an upright position, place hands next to you on the floor and raise one leg 6 inches off the floor then alternate. Level 2 option – raise both at the same time. Slow and controlled.