Monday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – lunge/taps/press (AMRAP – Rounds and Reps)

Monday

Daily-5 Warm-Up

EMOM x 2 MINUTES

:30 High Knees

:30 Butt Kickers

into…

EMOM x 3 MINUTES

20 Jumping Jacks + 20 DB Toe Taps

Full-Body Strength

EMOM x 12 MINUTES

MIN 1 – :45 Max Front Squat + Lunge*

MIN 2 – :45 Max DB Floor Press**

*1 Rep = FS + Lunge L + Lunge

Full-Body Workout

3 SETS

AMRAP x 5 MINUTES

6 Up-Downs

8 Shoulder Taps (Each Side)

10 Lungesters*

-Rest :30 b/t Sets-

*1 Rep = Single Side Reverse Lunge into Overhead Press

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep Session for Rope Climb

OR

Every 2 minutes 6-12 Strict Pull Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45)

2 Rope Climbs*(or 6-9 Strict Pull Ups)

*Legless optional for one or both rope climbs.

(Score is Rounds + Reps)