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)