Sunday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
Warm up – 2 rounds
20 Jumping Jacks
10 Groiners
10 Bootstrappers
10 Pike to Push -Up
Into…
2 rounds
5/5 SA DB Thrusters
5/5 SA DB Deadlift
10 Up Downs
10 V-Ups or Tuck Ups
Home WOD – BW/BP – thruster/updown/vup (No Measure)
EMOM x 5 MINUTES
MIN 1 – 10 Backpack Thrusters
*Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)
-Rest 1:00
EMOM x 5 MINUTES
MIN 1 – 4 Backpack Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number (…8-12-16-20)
-Rest 1:00
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)
*Video Review
https://vimeo.com/400630551/f78bb5ca79
Home WOD *access to DB’s
Warm-up (No Measure)
Warm up – 3 Rounds
5/5 SA DB DL
5/5 Single DB Front Squats
5/5 Single DB Thrusters
20 Mountain Climbers
Home WOD – DB – walk/dl/thruster (Time)
Strength: 3 SETS
8 SA DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
1 Set = 8-8-8 on Both L/R Side
WOD: 4 Rounds For Time
100′ DB Front Rack Walk (Or 1 Minute)
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)
Video Review:
https://vimeo.com/400626654/6eefabec15
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
1 ROUND
10 PVC Pass Throughs
10 Alt Lunges w/ PVC Pass Throughs
10 PVC Overhead Squats
10 Push Ups to Pike
AMRAP x 6 MINUTES w/ empty barbell
5 Romanian Deadlifts
8 Hang Muscle Cleans
5 Hang Power Cleans
4/4 Alt Front Rack Lunges
5 Strict or Push Press
8 Kip Swings
Workout
EMOM 6 hcj/lunge/muscleup (6 Rounds for reps)
EMOM x 18 MINUTES*
MIN 1 – Waist to Overhead
MIN 2 – Front Rack Forward Lunges
MIN 3 – Rope Climbs or Muscle-Ups or Pull ups
Sets 1 & 2 – (95/65)|(65/45)
Sets 3 & 4 – (115/75)|(75/55)
Sets 5 & 6 – (135/95)|(95/65)
*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method. Hang Snatch or Hang Clean & Jerk
**1 Round = 3 Minute Rotation
(Score is Reps Each Round)
EMOM 6 hcj/lunge/muscleup (6 Rounds for reps)
EMOM x 18 MINUTES*
MIN 1 – Waist to Overhead
MIN 2 – Front Rack Forward Lunges
MIN 3 – Rope Climbs or Muscle-Ups or Pull ups
Sets 1 & 2 – (95/65)|(65/45)
Sets 3 & 4 – (115/75)|(75/55)
Sets 5 & 6 – (135/95)|(95/65)
*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method. Hang Snatch or Hang Clean & Jerk
**1 Round = 3 Minute Rotation
(Score is Reps Each Round)