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.