Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – snatch/press/cardio (No Measure)
Daily-5 Warm-Up
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
Full-Body Strength
AMRAP x 2 MINUTES
Max Push-ups
-1:00 Rest-
EMOM x 10 MINUTES
MIN 1 – :40 Max DB/BP Hammer Curls
MIN 2 – :40 Max DB/BP Strict Press
-1:00 Rest-
AMRAP x 2 MINUTES
Max Push-ups
Full-Body Workout
4 SETS
1:00 – DBL DB/BP Snatch
1:00 – :30 DB/BP Floor Press into :30 DB Hollow Flutters
1:00 – Max Distance Run or BW Cardio. (Jumping jacks/high knees)
-Rest 1:00 b/t Sets-
Finisher + NCMOBILITY
EMOM x 4 MINUTES
MIN 1 – :40 DB/BP Side Bend (R)
MIN 2 – :40 DB/BP Side Bend (L)
into…
AMRAP x 1 MINUTE
Max Russian Twists
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Into…
2 ROUNDS
10 Scap Push-Ups
5 Push-Ups to Down Dog
5 Tempo Push-Ups (3111)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
(No Measure)
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
*Bike or Row After Each Full Round
Bike 18/14 or Row 500m/400m