Saturday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Squats/Thruster/Floorpress/Plank (AMRAP – Reps)
3 Rounds
10 Air Squats
7 Bootstrappers
5 Push-ups
Saturday Squats
Metcon (Weight)
EVERY 3:00 FOR 15 MINUTES
10 DB/BP Front Squats
10 DB/BP Front Rack Reverse Lunges
10 DB/BP Front Squats
Full-Body Workout
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Max DB/BP Thrusters
-1:00 Rest-
EMOM x 8 MINUTES
MIN 1 – :45 DB/BP Floor Press (single arm or double)
MIN 2 – :45 Plank Rotations**
-1:00 Rest-
AMRAP x 3 MINUTES
Max DB/BP Thrusters
**From push-up plank, rotate down to elbow plank. Repeat cycle.
(Score is Reps)
Partial Home Gym WOD
Partial Gym / Alternate Home WOD – pullup/row/kb (Time)
Warm-up
EMOM x 6 MINUTES
MIN 1 – :45 Row or Cardio Choice
MIN 2 – :45 Push-Up
MIN 3 – :45 Row or Cardio Choice
MIN 4 – :45 Single DB Bent Over Row
MIN 5 – :45 Row or Cardio Choice
MIN 6 – :45 Single DB Swing
Strength
3 SETS FOR QUALITY
10 Wide Grip Inverted Rows
10 Deficit Push-ups
30 Alt. V-ups
-Rest 1:00 b/t Sets-
Strength – HOME Option
Metcon
3 SETS FOR QUALITY
10 DB Supinated Bent Over Rows
10 Deficit Push-ups
30 Alt. V-ups
-Rest 1:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
25-20-15
Pull-ups
15-20-25
Cal Row/Bike
20-20-20
Kettlebell Swing (55/35)
(Score is Time)
Workout – HOME Option
Metcon (Time)
FOR TIME
25-20-15
DB Bent Over Rows
15-20-25
Weighted Sit-ups
20-20-20
DBL DB Swing
(Score is Time)