Saturday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
Warm up:
1 ROUND
20 Glute Bridges
10 Straight Leg Sit-Ups
15 BW Good Mornings
20 Alt. BW Lunges
2 ROUNDS
10/10 SL Glute Bridge
5/5 Turkish Sit-Ups
*light DB/KB
10 Russian KB Swings
10 Alt Goblet Reverse Lunges
Home WOD – BW/BP – Swing/lunge/TGU (AMRAP – Reps)
WOD: 3 Sets
2:00 MAX Backpack Swing
2:00 MAX Backpack Alt. Reverse Lunges
2:00 MAX Backpack Turkish Get Up*
*Switch arms at the 1:00 point
-1:00 Rest b/t Sets
(Score is Total Number of Reps)
OPTIONAL FINISHER 2-3 SETS
8/8 Single Arm High Pulls
30 Flutter Kicks
8/8 1/2 Kneeling Strict Press
WOD Video Review:
https://vimeo.com/400630813/8e8904551e
Home WOD *access to DB’s
Warm-up (No Measure)
Warm up: 6 Minute EMOM
ROUND 1:
1 – 45s Lunges
2 – 100m Run + Max Bicep Curls
*Progress in
ROUND 2
1 – 45s Suitcase Lunges
2 – 100m Run + Max DB Deadlifts
Then …
ROUND 3:
1 – 45s Step Ups
2 – 100m Run + DB Hang Muscle Cleans
Home WOD – DB – AMRAP 16 run/updown/hpc (AMRAP – Rounds and Reps)
Strength – Alternating Tabata
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
WOD: 16 Minute AMRAP
400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans
(Score is Rounds + Reps)
Video Review:
https://vimeo.com/400626837/cdc59781e5
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run
1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)
Strength
Back Squat (1×2)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Back Squat*
*Start moderate and build to heavy.
(Score is Load)
Workout
RFT 3 burpee/situp/run/wb (AMRAP – Reps)
3 SETS
ON A 5:00 RUNNING CLOCK…
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time…
Max Wall Balls (30/20)|(20/14)
(Score is Total Reps)