Saturday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – SatSquats/Thruster/doubles (No Measure)
Warm up: 3 Rounds
7 Alt Groiners
10 Side Lunge
10 Alt. Knee to Chest
10 Toe Touches
10 Air Squats (slow)
Saturday Squats
EMOM x 4 MINUTES
15 Single DB Front Squats (AFAP)*
-1:00 Rest-
ON A 2:00 RUNNING CLOCK…
Max Wall Sit (or active squat hold)
-1:00 Rest-
EMOM x 4 MINUTES
15 Single DB Front Squats (AFAP)
-1:00 Rest-
ON A 2:00 RUNNING CLOCK…
Max Wall Sit (or active squat hold)
*As Fast As Possible! Hold DB Across the Chest
Full-Body Workout
EMOM x 14 MINUTES
MIN 1- Max DB Thrusters
MIN 2 – Max Double Unders (high knees/Jumping jacks or toe taps to db/bp)
Full-Body Finisher
3 SETS
:30 Hollow Hold
:30 Strict Press
:30 DB/BP Shrugs
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
1 ROUND
200m Wall Ball (or Backpack) Run
20 Wall Ball or DB Thrusters
20 Plank Wall Ball Rolls (hand to hand)
20 Burpees
*Review the double under today with a quick warm-up following the general warm-up.
30 Singles
20 Fast Singles
20 High Jumps
10 Single Tap Penguin Hops
10 Double Tap Penguin Hops
:20 Double Unders or Double Under Attempts
Partner Workout
Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND…
30 Double Unders
10 Deadlifts (155/105)|(135/95)
5 Hang Power Cleans
P2 — PERFORM…
Double KB Front Rack Hold (Athlete Choice)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.
Solo Option – Rack hold for 1 Minute
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)