Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
HOME WOD – DB/BP – Snatch/Press/Jumpsquat (AMRAP – Rounds and Reps)
Warm up:
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
-1:00 Rest-
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
Full-Body Strength
EMOM x 5 MINUTES
:30 Max DB/BP “Speed” Floor Press
:30 Max Glute Bridge Hold
-Rest 2:00-
EMOM x 5 MINUTES
:30 Max Single DB/BP Curls
:30 Max Single DB/BP Overhead Hold
Full-Body Workout
AMRAP x 7 MINUTES
10 Alt. Hang DB/BP Snatch
5/5 DB/BP Push Press
10 Jumping Air Squats
-Rest 1:00-
AMRAP x 7 MINUTES
10 Alt. Hang DB/BP Snatch
5/5 DB/BP Push Press
10 Jumping Air Squats
(Score is Rounds + Reps)
Core Finisher
2 SETS
1:00 Glute Bridge Hold
:30 Single Leg Glute Bridges (L)
:30 Single Leg Glute Bridges (R)
-1:00 Rest b/t Sets-
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Glute Bridges
10 T-Push Ups*
10 Barbell (or Bodyweight) Good Mornings
10 Push Up to Down Dog
10 Barbell (or KB/DB) Romanian Deadlift
Extended Warm-up
Metcon (Weight)
BUILD TO…
Workout Weight for Deadlift
(Score is Load)
Workout
Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS
1:00 Deadlift (275/185)|(185/125)
1:00 Max Cal Bike
1:00 Ring Dip
(Score is Reps)
AB Program
Ab Program Week 2 (No Measure)
2 Rounds (pick level 1 or 2 movements)
Work time – 10 minutes
Level 1 Movements
:40 on / :20 off on each exercise
– Flutter Kicks
– Planche Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
Level 2 Movements
1:00 on each exercise
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up
* Flutter Kicks – Start in hollow rock position then with straight legs point your toes and move your legs 6 inches up and down.
*Planche Press – Start in a push up position, push your hips back and up into a piked position.
*Tap Crunch – Sit up position, hands behind head, elbows back then bring your should up and knees up at the same time.
*Floor Thruster to push up – Start in push up position, jump feet up outside of the hands (like a burpee) then jump back to the push up position and complete a push up.
*Hollow to arch roll – Hollow rock to super position(hands and feet don’t touch the floor. (level 2 option – add a v-up during the hollow position)