Monday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – EMOM 12 updown/vup/devilspress (AMRAP – Reps)
Warm up:
1:00 Cardio Choice
into…
4 Rounds:;
20 Mt. Climbers
10 Situps
5 Push Ups
Full-Body Strength
Metcon (Weight)
E2MOM x 14 MINUTES
:45 Cardio Choice + 16 DB Clean + Jerk (8 per arm)
Full-Body Workout
Metcon (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK…
Max DB/BP Devils Press
(Score is Reps)
-1:00 Rest-
EMOM x 12 MINUTES
MIN 1 – Max Double Unders (Cardio choice)
MIN 2 – 20 Up-Downs
MIN 3 – 20 Alt. V-ups or Tuck Ups
(No Measure)
***Scale updowns and Tuck ups to 15 reps if needed
-1:00 Rest-
ON A 3:00 RUNNING CLOCK…
Max DB/BP Devils Press
(Score is total Devil Press Reps)
Finisher
3 SETS
:30 Plank
:30 Side Plank (R)
:30 Side Plank (L)
:30 Plank
-1:00 Rest b/t Sets-
Partial Home Gym WOD
Warm-up (No Measure)
Warm-up
4 ROUNDS
5 Up-Downs
5 DB Front Squat
10 Tuck-ups
30 Single Unders or 20 Jumping Jacks
Strength
Front Squat (rep scheme in comment)
2×5
1×4
1×3
1×2 work to a heavy double
-1:30 Rest b/t Sets-
Home WOD Strength (No Measure)
6 SETS ON A 12:00 CLOCK
10 DB Goblet Good Mornings
10 DB Goblet Squats
10 Weighted Glute Bridge-Ups
Metcon
Partial Gym WOD – 5 Sets – Front Squtas / Doubles (AMRAP – Reps)
Workout
Metcon (AMRAP – Reps)
EVERY 2:00 FOR 5 SETS
10 Front Squats (115/75)
Max Double Unders in remainder of time.
(Score is Reps)
Workout – HOME
Metcon (AMRAP – Reps)
EVERY 2:00 FOR 5 SETS
15 DB Front Squats
Max Double Unders in remainder of time.
(Score is Reps)