Monday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – 4 Sets clean/tuckup/thruster/hollow (AMRAP – Reps)

Warm up: general warm up then

1:00 Cardio Choice

into…

3 Rounds

10 DB/BP Stiff Leg Deadlift

20 Plank Shoulder Taps

20 Jumping Jacks

Full-Body Strength

4 SETS ON A 12:00 CLOCK…

7 DB/BP Hang Squat Clean

10 Renegade Rows or Push Ups

10 DB/BP Thrusters

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB/BP Hang Squat Cleans

1:00 – Tuck-ups

1:00 – DB/BP Thrusters

1:00 – Hollow Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher

3 SETS

:30 Side Plank (R)

:30 Side Plank (L)

:30 Russian Twists

Partial Home Gym WOD

Partial Gym WOD / Alt. Home WOD – EMOM 12 fs/stepup/vup (Weight)

Warm-up: 3 Rounds

100m Run

8 Box Step-ups or lunges

8 Lunges

8 Sit-ups

Strength

Back Squat (5-5-5)

5-5-5 (across – heavy)

Tempo Back Squat (2111)

Home Option – DB tempo squat (4 sets x 10 reps)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Front Squats (95/65) (home option – DB/BP Squat)

MIN 2 – 16 Step-ups (24/20)

MIN 3 – 20 Alt. V-ups

(Score is Weight)