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)