Saturday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
WARM-UP – 1 Minute Toe Taps on Backpack/Sandbag
2 Rounds:
4 Push Ups
6 Backpack Deadlifts
8 Up-Downs
2 Rounds:
4 Push Ups
6 Backpack Sumo DL High Pulls
8 Jump Squats
Home Wod – BW – RFT pushup/sdhp/thruster (Time)
FOR TIME 15-12-9
Push-Ups Backpack
Sumo Deadlift High Pulls
Backpack Thrusters
-1:00 Rest –
9-12-15
Backpack Thrusters
Backpack
Sumo Deadlift High Pulls
Push-Ups
-16:00 Hard Cap
(Score is Total Time)
WOD Review Video:
https://vimeo.com/397739321/8ee164e2d0
Home WOD *access to DB’s
Warm-up (No Measure)
Warm up: 2 mins light cardio – jump rope singles or mt climbers then
4 Rounds:
4 Up-Downs
8 Push ups (knees or toes)
12 Sit Ups
Home WOD – DBs – AMRAP 14 dbls/vups/updown (AMRAP – Rounds and Reps)
STRENGTH/SKILL 4 SETS FOR QUALITY
:30 Max Double Under or Max Mountain Climbrs
10 Diamond Push-ups
10 Tuck-Ups
(No Measure)
WORKOUT AMRAP x 14 MINUTES
10 Double Unders or Mountain Climbers
2 Alt V-Ups
3 Up-Downs
*Every round
Double Unders go up by 10 reps
V-Ups go up by 2 reps
Up-Downs go up by 3 reps.
Example:
R1 = 10-2-3
R2 = 20-4-6
R3 = 30-6-9…and so on… (Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)
Partner Workout
Metcon (3 Rounds for reps)
IN TEAM OF 2…
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Cal Bike
*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.
(Score is Total Reps for Each AMRAP)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
250/200m Row
12 Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
:30 Plank Rotations
:30 Max Cal Bike
(Score is Rounds + Reps)