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