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)