Saturday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Sat. Squats (No Measure)

Saturday

Warm up: 3 Rounds

1:00 Cardio Choice

10 Side Lunges

10 Air Squats

5 Bootstrappers

Saturday Squats

EMOM x 12 MINUTES

MIN 1 – :45 sec Tempo DB/BP Front Squat (3111)

MIN 2 – :45 Max Air Squat

MIN 3 – Max Wall Sit

Full-Body Workout

EMOM x 12 MINUTES

MIN 1 – :45 Max DB/BP Thrusters

MIN 2 – :45 Max DB/BP Front Rack Hold

MIN 3 – :45 Max Situps

MIN 4 – :45 Max DB/BP Hollow Hold or No weight

(Score is Load)

Partial Home Gym WOD

Partial Gym WOD / Alt. Home Option – AMRAP 16 (AMRAP – Rounds and Reps)

Saturday

Warm-up

3 ROUNDS

20 Mountain Climbers

10 Alt. DB Strict Press

20 Mountain Climbers

10 Step-ups or Lunges

20 Mountain Climbers

10 DB Goblet Squats

Strength

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

Strength – HOME Option

STRENGTH

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 Cardio Choice

*Both DB held in front, alternate pressing arms for 12 reps.

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

4 DB Front Squats (50/35)|(35/20)

3 DB Box Step Over (20)

2 DB Thrusters

1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

*solo = :30 Rest Between Sets

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

4 DB Front Squats

3 DB Suitcase Lunges

2 DB Thrusters

1 DB Devils Press

-:30 Rest b/t Sets-

(Score is Rounds + Reps)