Sunday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – EMOM 24 c&j/updown/situp/burpee (AMRAP – Reps)

Warm up: EMOM x 5 MINUTES

7 Burpees into Max Single Unders

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

7 Burpees

7 V-Ups or Tuck-Ups

7 Hollow Rocks

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Max DB/BP Hang Clean & Jerks

MIN 2 – :50 Max DB/BP Up-Down

MIN 3 – :50 “Strict” Sit-Ups*

MIN 4 – :50 “Strict” Burpee**

*Strict Sit-Up involves very minimal arm throw.

*Today’s Strict Burpee is 4 steps…Step back to plank / Push-Up / Step up to stand / Jump.

*DB UpDown – Burpee then Deadlift DB

(Score is Reps)

Partial Home Gym WOD

Partial Home Gym – Alternate Home WOD – row/bike/lunge (5 Rounds for time)

Warm-up

AMRAP x 2 MINUTES

5 Inch Worms + Push-Up

5 Cal Bike or 30 Jumping Jacks

10 Alt. Groiners

Into…

AMRAP x 2 MINUTES

5 Burpees

5 Cal Bike or 30 Mountain Climbers

10 Lunges

Strength

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)

MIN 2 – 12 Back Rack Split Squats (L)

MIN 3 – :40 Plank Hold

Strength – Alternate HOME Option

EMOM x 12 MINUTES

MIN 1 – 12 DB Front Rack Split Squats (R)

MIN 2 – 12 DB Front Rack Split Squats (L)

MIN 3 – :40 Plank Hold

Workout

Metcon (5 Rounds for time)

EVERY 2:30 FOR 5 SETS

15/12 Cal Bike or Row

12 Back Rack Reverse Lunges (155/105)

(Score is Each Round for Time)

Workout – Alternate HOME Option

Metcon (5 Rounds for time)

Every 2:30 FOR 5 SETS

50 Double Unders (100 singles)

16 DB Reverse Lunges (8 per leg)

(Score is Each Round for Time)