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.