Sunday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – EMOM cardio/doubles/mt.climber/rt/situp (5 Rounds for time)

Warm up: 1:00 Cardio Choice

into…

4 Rounds

8 Bent Over Rows

8 Sit-ups

8 DB/BP Floor Press

Bodyweight Pump

EMOM x 5 MINUTES*

5 Burpees

5 Perfect Push-Ups

**Rx+ = 8 reps each

Sunday Sweat

Metcon (Time)

EVERY 6:00 x 5 SETS

1:00 Cardio Choice

50 Double Unders (100 singles / 50 toe taps /40 Jumping jacks)

40 Mountain Climbers*

30 Russian Twist*

20 Sit-Ups

*For both Mt. Climbers and Russian Twists, L Side + R Side= 1 Rep

(Score is Each Set for Time)

Partial Home Gym WOD

Partial Gym WOD / Alt. Home WOD – Tabata G2O/pushup/updown (AMRAP – Reps)

Warm-up

3 Rounds:

20 Jumping Jacks

20 Mountain Climbers

10 Push-ups

10 Barbell/DB Stiff Leg DL

Strength

Sumo Deadlift (5-5-3-3-2-2)

5-5-3-3-2-2

Sumo Deadlift

-1:30 Rest b/t Sets-

Strength – Alt. HOME WOD

Metcon (Weight)

STRENGTH

10-10-10-10-10

DB Tempo Sumo Deadlifts

**Tempo = 3 Seconds Down

Workout

Metcon (AMRAP – Reps)

TABATA

8 SETS, :20 WORK/ :10 REST

TABATA 1 – Plate/DB Ground 2 OH 45/35

TABATA 2 – Push-ups

TABATA 3 – Up-Downs

-1:00 Rest b/t Tabatas-

(Score is Reps)

Workout – Alt. HOME WOD

Metcon (AMRAP – Reps)

TABATA

8 SETS, :20 WORK/ :10 REST

TABATA 1 – DB G2OH

TABATA 2 – Push-ups

TABATA 3 – Up-Downs