Saturday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Cardio/Press/Squats/Hold (AMRAP – Reps)
Warm up:
3 Rounds:
10 Alt. Knees to Chest
10 Alt. Groiners with twist
10 Situps
20 Jumping Jacks
Saturday Squats
EVERY 3:00 FOR 5 SETS
8 DB/BP Front Squats (on shoulders or behind the neck)
12 Single DB Goblet Squats (hold single db/bp in front)
20 Air Squats (fast)
-Rest Remaining Time-
Full-Body Workout
3 ROUNDS FOR MAX REPS
1:00 – Double Unders (db/bp taps / jumping jacks)
1:00 – DB/BP Push Press
1:00 – DB/BP Jump Squats* (scaled-jump squats)
1:00 – Max Squat Hold (no weight under tension)
*Hold Single DB across chest
-Rest 1:00 b/t Sets-
(Score is Reps)
Finisher
AMRAP x 5 MINUTES
Max Flutter Kicks*
*5 Push-Up every time you break
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR QUALITY
5 PVC Pass Throughs
5 Inch Worms
5 Push Up to Pike
10 Scap Pull Ups
10 PVC Overhead Lunges
Extended Warm-up
Warm-up (No Measure)
3×10
Overhead Squat (31X1)*
*PVC or Empty Barbell Only
3 seconds down
(No Measure)
Workout
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
30-20-10
Glute Bridge Ups
10-20-30
Banded Good Morning
(No Measure)