Thursday

NCFIT Iron Strong – Strength and Conditioning

Monday’s Program

Deadlift (Build to a heavy single or 5×5 @ mod)

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run (500m/400m Row)

Tuesday Program

AMRAP 20 bike/dbbench/wallwalk (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Bike

15 DB Bench Press 50/35

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

*Scaled wall walks – 10 second hold in partial wall walk or walk to pike with feet on a box or 5 Inch Worms

*Partner up on a bike/bench and go when your partner finishes DB Bench.

(Score is Rounds + Reps individually)

Wednesday Program

Clean and Jerk (3 rep clean and jerk (10-30 seconds rest btwn))

AMRAP 7 C&J + AirSquat (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

**Scale air squats to complete them in :20 seconds or less. 7-12 Reps

**Aim to complete 5+ reps every minute.

Optional Thursday WOD

RFT 3 row/db/dbls/pushup (Time)

Metcon (Time)

3 SETS*

ON 2:00 CLOCK…450/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

Warm-up (No Measure)

Finisher: TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.