Sunday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Samson Lunges

10 Curtsey Squats

5 Inch Worms + Push-up

10 Up-Downs

Strength

Metcon (Weight)

IN TEAMS OF 2…

3-3-3

Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

**Solo options = 1/2

Home WOD – DB/BP – run/dl/situp/updown (Time)

5 Minute Warm up

AMRAP x 1 MINUTE

Max Single Unders

into…

AMRAP x 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB/BP Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

Bodyweight Pump

AMRAP x 5 MINUTES

10 Tuck Jumps

10 Tuck-ups

10 Glute Bridge-Ups

Sunday Sweat

ON A 15:00 RUNNING CLOCK…

800m Run (4 mins cardio)

60 Sit-Ups

60 DB/BP Deadlifts

60 Up-Down Jump-Over

-Rest Remaining Time-

ON A 10:00 RUNNING CLOCK

600m Run

40 Sit-Ups

40 DB/BP Deadlifts

40 Up-Down Jump-Over

-Rest Remaining Time-

ON A 5:00 RUNNING CLOCK…

400m Run

20 Sit-Ups

20 DB/BP Deadlifts

20 Up-Down Jump-Over

(Score is Total Time)