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