Saturday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Squats/Lunge/Swing/Cardio (No Measure)

Warm up: 3 Rounds

10 Air Squats

10 Alt. Groiners

10 Sit ups

Saturday Squats

Metcon (Weight)

4 SETS

:30 DB/BP Front Squats

:30 Air Squats

:30 Squat Hold

-1:30 Rest-

Full-Body Workout

AMRAP x 2 MINUTES

Max DB/BP Suitcase Lunges

-:30 Rest-

EMOM x 10 MINUTES

MIN 1 – Max Double Unders (High knees/Jumping Jacks)

MIN 2 – Max DB/BP Swings

-:30 Rest-

AMRAP x 2 MINUTES

Max DB/BP Suitcase Lunges

Full-Body Finisher

AMRAP x 5 MINUTES

10 DB Hammer Curls

10 Deficit Push-ups / Push Ups

20 Sit-ups

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

2:00 Bike/Run/Row

Into…

3 ROUNDS:

10 Alt Reverse Lunges

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

(No Measure)