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)