Saturday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Squats/Burpee/Hold (AMRAP – Reps)

Warm up: EMOM x 5 MINUTES

10 Air Squats + Max Plank Hold

Saturday Squats

ON A 15:00 RUNNING CLOCK…

60 Tempo DB/BP Front Squats *

*Every 10 reps complete 20 Walking Lunges or in place. Rest as needed to accomplish the work.

Full-Body Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 – DB/BP Goblet Squats

1:00 – Single DB/BP Burpee*

1:00 – Squat Hold, Hollow Hold or Plank Hold

*Alternate Arms Each Rep

(Score is Reps)

NCMOBILITY

Quad Stretch – 1 Minute per leg

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 SA DB Curl to Arnold Press

8/8 Split Squats

10 Scap Pull-Ups or 10 DB Bent Over Rows

10 Scap Push-Ups

5 Up-Down Broad Jumps

Skill

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)

MIN 2 – 200/150m Row/Run

MIN 3 – 2-3 Rope Climbs or 5-10 strict pullups

(No Measure)