Saturday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
WARM-UP 1 ROUND
400m Run / 4 sets :30 seconds rounds (mt. climbers, high knees, jumping jacks, updown)
2 Rounds:
10 BP Deadlift
10 BP Front Squats
10 Up-Downs
Home WOD – BW/BP – RFT 4 squatclean/thruster/run (Time)
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
400m Run w/ Backpack
(Score is Time)
Finisher – 50 Sit ups or V-ups
WOD Video Review: https://vimeo.com/397740535/5dcd86784e
Home WOD *access to DB’s
Warm-up (No Measure)
WARM-UP EMOM x 6 MINUTES
Min 1: 45s Row/Bike/Run/Jumping Jacks
Min 2:
6 Kettlebell (or DB) Deadlift
6 Kettlebell (or DB) Swings
+ 3/3 Kettlebell (or DB) Push Presses
Home WOD – DB – TGU/row/run/vup (Time)
STRENGTH: EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
WOD: FOR TIME
500/400m Row (or 400m Run)
50 Alt. V-ups
400/300m Row (or 300m Run)
40 Alt. V-ups
300/200m Row (or 200m Run)
30 Alt. V-ups
200/150m Row (or 100m Run)
20 Alt. V-ups
100/75m Row (or 50m Run)
10 Alt. V-ups
(Score is Time)
Wod Video Review:
https://vimeo.com/399088920/72c9ed9034
**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)