Saturday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – EMOM 15 swing/squat/cardio (No Measure)
Warm up:
4 Rounds:
20 Jumping Jacks
10 Lunges
10 Air Squats
10 Tuck Ups
Saturday Squats
EVERY 2:30 x 6 SETS
200m Run (:45 Seconds High knees/mt. climbers)
15 DB/BP Front Squats
**Run should take about :45 seconds, rest remainder after squats
Full-Body Workout
EMOM x 15 MINUTES
MIN 1 – Max DBL DB or BP Swings
MIN 2 – Max DB/BP Goblet Squats
MIN 3 – Rest or Flow Movement!*
*Do what feels good for 1:00. Athlete chooses whether they want to take Rest or perform 1:00 of steady high knees / toe taps / jumping jacks / singles / jog
Full-Body Finisher
5 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Curl to Press
MOVT 2 – Hollow Body Flutter Kicks
*1 Set is one full round through.
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Scap Push-Ups
12 Cossack Squats
100m Run
Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
1000m Row
60 Single KB Goblet Squat (70/53)|(53/35)
600m Farmers Carry (70/53)|(53/35)
60 Strict Chin-ups
600m Farmers Carry
60 Single KB Goblet Squat
1000m Row
*Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmer carries and may switch as needed.
(Score is Time)
Solo options = 1/2