Sunday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Double Header – snatch/tuckup/cardio (AMRAP – Rounds and Reps)

Daily-5 Warm-Up

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Sit-Ups

5 Push-Ups

Bodyweight Pump

4 SETS

AMRAP x 2 MINUTES

“Strict” Burpees*

-:30 Rest b/t Sets-

*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Alt. DB/BP Snatch

20 Tuck-ups

1:00 Cardio Choice

-2:00 Rest-

AMRAP x 12 MINUTES

20 Alt. DB/BP Snatch

20 Tuck-ups

1:00 Cardio Choice

(Score is Rounds + Reps)

Partial Home Gym WOD

Partial Gym WOD / Alt. Home WOD – RFT 5 pull/kb/run (5 Rounds for time)

Warm-up

3 ROUNDS

5/5 SA KB or DB Sumo Deadlift

5/5 SA Russian KB or DB Swing

10 Ring Rows or Single DB Bent Over Row

100m Run or :30 sec cardio

Strength: 4 SETS FOR QUALITY

1 Kip Swing + 1 Pull-up x 5 Reps

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

Strength – HOME Option

STRENGTH

4 SETS FOR QUALITY

10 DB Bent Over Row

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 Pull-ups

15 Russian KBS (55/35)

200m Run

(Score is Each Round for Time)

Workout – HOME Option

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 DB Hang Power Clean

15 DBL DB Russian Swing

200m Run

(Score is Each Round for Time)