Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – RFT 3 thruster/situp/sdl (AMRAP – Reps)
Warm up:
400m Run / 1:45 Cardio then
3 Rounds:
10 Lunges
10 DB/BP Curl to Press
10 Up-Downs
Full-Body Strength
Metcon (Weight)
EMOM x 12 MINUTES*
MIN 1 – 6 DB/BP Snatch (R) + 6 DB Push Press (R)
MIN 2 – 6 DB/BP Snatch (L) + 6 DB Push Press (L)
*Athletes will complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm. *If using backpack complete 6 snatches + 6 presses.
*Rx+ = 5-7 Push ups after presses.
Full-Body Workout
3 ROUNDS FOR MAX REPS
1:00 – DB/BP Thruster
1:00 – Sit-Ups
1:00 – DB/BP Sumo Deadlifts
1:00 – Tuck Jumps
-Rest 1:00 b/t Rounds-
(Score is Reps)
Core Finisher
Metcon (No Measure)
AMRAP x 3 MINUTES
20 Slow Hollow Body Flutter Kicks
20 Alt. V-ups
into…
AMRAP x 2 MINUTES
Max Plank Hold
(No Measure)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
2:00 EZ Pace Run/Bike/Row
Into…
2 ROUNDS
:30 Active Push-up Plank Hold
10 Scap Push-ups
:30 Hollow Hold
10 Bootstrappers
Into…
2 ROUNDS
10 Kip Swings or DB Upright Rows
10 Tuck-ups
10 Alt. Groiners
10 Russian KB or DBL DB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
Metcon (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (AMRAP – Reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Reps)