Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – AMRAP 15 run/db/bp complex (AMRAP – Rounds and Reps)
Warm up: 3 Rounds
5 Burpees
10 DB/BP Stiff Leg Deadlift
20 Shoulder Taps
Full-Body Strength
EMOM x 12 MINUTES
MIN 1 – 12 DB/BP Hang Power Cleans
MIN 2 – 12 DB/BP Shoulder to Overhead*
MIN 3 – 1:00 Cardio (Athlete Choice)
*Can choose Push Press or Jerk, practice the movement you will do in the workout.
Full-Body Workout
AMRAP x 15 MINUTES
400m Run*
1 Round of DB/BP Complex**
*1:00 of Jump Rope + 1:00 Up-Downs if can’t run
**Complex…
12 DB/BP Deadlift
9 DB/BP Hang Power Clean
6 DB/BP Push Press
(Score is Rounds + Reps)
400m Run = 10 Reps
Core Finisher
5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
EMOM x 12 MINUTES
Min 1- :40 Shuttle Run
Min 2- :40 Russian KB (or DB) Swing
Min 3- :20 Russian Twist + :20 Hollow Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
400m Run
25/20 Cal Bike
20 Barbell Good Morning*
15 Strict Sit-up
*GHD Hip Extension can also be performed
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS FOR MAX REPS
DB Deficit Push-ups
DB Bent Over Row
DB Hammer Curl
-Rest as Needed b/t Sets-
(No Measure)
AB Program
Ab Program – :30 ON / :15 OFF (No Measure)
Complete 3 rounds of each exercise before moving on to the next.
Level 1 Movements
:30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Candlestick to Sit-Up
Level 2 Movements
:30 on/ :15 off
– Rotating Planks
– V-Sit Slides
– Crossbody Mountain Climbers
– Candlestick to Jump
*Rotating Planks – Start in a foreman plank and turn sideways and raise your arm into a side plank then switch back and forth.
*Sit up slides / V-sit slides – Lay on your back with your feet in a sit up position or v-up position. Put your hands on the top of your legs and reach forward up to the knees lifting your shoulder off the flow. Strict and controlled.
*CrossBody Mt. Climbers – Tall plank position and bring your knee to the opposite elbow. Squeeze your abs.
*Candlestick to situp – Sit on the floor with straight legs. Roll back to your shoulder blades and push your feet vertical to the ceiling lifting the hips off the floor and roll back into a straight leg situp.