Sunday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 25 run/situp/db/bp (AMRAP – Rounds and Reps)

Warm up: 3 Rounds

30 Single Unders / high knees

5 Burpees

30 Mountain Climbers

5 Burpees

Bodyweight Pump

AMRAP x 5 MINUTES

5 Sit-Ups

10 Tuck-Ups

20 Jumping Jacks

Sunday Sweat

AMRAP x 25 MINUTES

100 Double Unders (Toe Taps to DB/BP)

800m Run (4 Mins Cardio)

60 Sit-ups

40 DB/BP Sumo Deadlift

20 DB/BP Alt Hang Snatch

(Score is Rounds + Reps)

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

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

10 PVC Pass Throughs

10 DB Deadlifts

10 DB Strict Press

10 Burpees

Workout

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

AB Program

Ab Program – :30 ON / :15 OFF (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1 Movements

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2 Movements

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

*Rotating Planks – Start in a foreman plank and turn sideways and raise your arm into a side plank then switch back and forth.

*Sit up slides / V-sit slides – Lay on your back with your feet in a sit up position or v-up position. Put your hands on the top of your legs and reach forward up to the knees lifting your shoulder off the flow. Strict and controlled.

*CrossBody Mt. Climbers – Tall plank position and bring your knee to the opposite elbow. Squeeze your abs.

*Candlestick to situp – Sit on the floor with straight legs. Roll back to your shoulder blades and push your feet vertical to the ceiling lifting the hips off the floor and roll back into a straight leg situp.