Sunday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Mt./pushups/DL/plank/Cardio (AMRAP – Rounds and Reps)
Warm up: 5 Minute EMOM
5 Burpees into Max Single Unders
Bodyweight Pump
AMRAP x 3 MINUTES
10 Mountain Climbers
5 Push-ups
Immediately into…
ON A 3:00 RUNNING CLOCK…
50 Mountain Climbers
Max Push-Ups in Remaining Time
Sunday Sweat
AMRAP x 12 MINUTES
14 DB/BP Deadlift
1:00 Plank Hold
2:00 Cardio (Athlete Choice)
-2:00 Rest-
AMRAP x 12 MINUTES
14 DB/BP Deadlift
1:00 Plank Hold
2:00 Cardio (Athlete Choice)
(Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
CHIPPER STYLE WARM UP
Complete in Order…
500m Row (2:00 Bike/Run/Jump Rope)
25 Up-Downs
25 DB Push Press (Light)
50 Mountain Climbers
25 Step-ups
25 KB Swings (Light)
500m Row (2:00 Bike/Run/Jump Rope)
Workout
“G.I. JANE” (Time)
FOR TIME
100 Burpee Pull-ups
(Score is Time)
AB Program
Ab Program – AMRAP 9 (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)
Level 2
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
*Plank walkouts – Start in a tall plank and slowly walk your hands forward while keeping your form on the plank. Walk hands forward and walk them back to the starting position. Repeat.
*Reach thrus – Start flat on your back with your knees up and feet on the floor like a standard situp. Lift shoulder up and reach to touch your ankle, alternate side to side.
*Seated leg lifts – Sit on the floor in an upright position, place hands next to you on the floor and raise one leg 6 inches off the floor then alternate. Level 2 option – raise both at the same time. Slow and controlled.