Sunday
NCFIT Iron Strong – Strength and Conditioning
Happy Mothers Day
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Run/Doubles/R.Rows (AMRAP – Reps)
Warm up: AMRAP x 3 MINUTES
10 Sit-Ups
7 Push-Ups
Immediately into…
ON A 2:00 RUNNING CLOCK…
300m Jog or high knees/jumping jacks
Bodyweight Pump
AMRAP x 2 MINUTES
Max Alt. Sit-Thrus
-1:00 Rest-
AMRAP x 2 MINUTES
Max Up-Down + Tuck Jump
Sunday Sweat
Metcon – Reps of r.rows or pushups
EVERY 5:00 FOR 25 MINUTES
400m Run (1:45 Cardio)
50 Double Unders (toe taps or jumping jacks)
Max DB Renegade Row or Push Ups
(Score is Reps)
MOBILITY: 4 Minutes
2 Minutes – Left Hamstring stretch
2 Minutes – Right Hamstring stretch
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
Partner Warm-Up!
With a partner, grab a Medball to share and complete…
400m Partner Medball Run (switch as needed)
Into…
1 ROUND:
P1: 5 Straight Leg Deadlifts + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstrapers
Then switch roles!
Into…
1 ROUND:
P1: 10 DB Upright Rows + 5 DBL DB Russian Swings + 5 Tuck-ups
P2: Hollow Body Hold
Then switch roles!
Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint
*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
(Score is Time)
Solo – Work = Rest