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)