Sunday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

WARM-UP 2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 Stiff Leg DL’s

10 Knee Push Up

10 DB/BP Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Up-Downs

7 Push Ups

Home WOD – BW/BP – mt.climbers/gm/cardio/pushup (No Measure)

4 Rounds:

1:00 Max Mountain Climbers

:30 Rest

1:00 Max Backpack Goodmornings

:30 Rest

1:00 Run, Jump Rope, Toe Taps, Jumping Jacks, High knees

:30 Rest

1:00 Backpack Push-Ups

:30 Rest
Video Review:

https://vimeo.com/397740787/24793cef9b

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up: 3 ROUNDS

100m Run/Bike/Row/Jump Rope

10 Lunges

10 Alternating DB Sumo Deadlifts

10 Air Squats

7/7 single arm DB press

Home WOD – DB’s – lunge/snatch/pushup/squat/run (Time)

Strength: 3 SETS

15/15 Single DB Bicep Curls

15/15 DB Tricep Kickbacks

WOD: 3 ROUNDS For Time

50 Walking Lunges

30 Alt. DB Snatch

30 Push-ups

30 DB Goblet Squat

400m Run (Score is Time)
Video Review –

https://vimeo.com/399088818/fea0781d59

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

:30 Wall Sit

:15/:15 Doorway Stretch (L/R)

:30 Reverse Plank

:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)

10 Jumping Air Squats

10 Scap Push Ups

10 Kip Swings

Workout

Metcon (Time)

FOR TIME

10 Rounds of “CINDY”*

Immediately into…

“T2B FRAN”

21-15-9

Thrusters (95/65)|(65/45)

Toes to Bar

*1 Round of “CINDY” is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Time)