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)