Saturday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – wallsit/squats/lunge (No Measure)

Daily-5 Warm-Up

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

Saturday Squats

4 SETS ON A 12:00 CLOCK…

1:00 Wall Sit

10 Goblet Lunge Squats*

*1 Rep = Forward Lunge R + Forward Lunge L + Squat.

-Rest as Needed b/t Sets-

Full-Body Workout

8 SETS, :20 ON / :10 OFF

Bottom to Bottom Air Squats*

*:20 seconds of normal air squats, then :10 in the bottom of the squat

-2:00 Rest-

AMRAP x 6 MINUTES

8 DB Filly Lunges*

16 Alt. Jumping Lunges

*Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges.

-Rest 2:00-

8 SETS, :20 ON / :10 OFF

Bottom to Bottom Air Squats*

*:20 seconds of normal air squats, then :10 in the bottom of the squat

Partial Home Gym WOD

Partial Gym WOD / Alternate Home WOD – Cardio/pushpress (Time)

Warm-up

EMOM x 6 MINUTES

MIN 1 – :45 DB Curl to Arnold Press

MIN 2 – :45 Bike or Cardio Choice

MIN 3 – :45 Renegade Row or push up

Strength

Push Press (3-3-3-3-3)

-Rest as Needed b/t Sets-

*ascending or across

Strength – HOME

EMOM x 12 MINUTES

MIN 1 – 10 SA DB Push Press (R)

MIN 2 – 10 SA DB Push Press (L)

MIN 3 – 15 Burpees

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

75/50 Cal Bike or Row

60 Push Press (115/75)|(95/65)

400m Med Ball Run (20/14)|(14/10)

60 Push Press

75/50 Cal Bike or Row

*Partner one works while Partner two rests. Partners run together while swapping the MB.

*Solo options = 1/2

(Score is Time)

Workout – HOME

3 ROUNDS FOR TIME

25/20 Cal Bike or 2:00 Cardio Choice

15 DB Push Press

200m Run

15 DB Push Press

25/20 Cal Bike or 2:00 Cardio Choice

(Score is Time)