Thursday

NCFIT Iron Strong – Strength and Conditioning

Make Up Day / Rest Day / Open Gym

Monday’s Program

Push Press (Build to a heavy 4)

RFT 3 press/burpee/kb/bj (Time)

3 Rounds For Time

20 Push Press (95/65)

15 Burpees Over Bar

20 Russian KB Swings (70/53)

20 Box Jumps 24/20

-1:30 Rest b/t Sets-

*Mandatory 1:30 rest to keep the intensity high during the rounds.

(Score is time finished including rest)

Tuesday Program

Back Squat (Build to a heavy 10)

RFT 4 doubles/hangsquatclean (Time)

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders (1:30 practice/150 singles)

15 Hang Squat Clean (95/65)

(Score is Time)

Wednesday Program

EMOM 20 row/ttb/situp (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Row / 350m Row (1:45 cap)

MIN 3 & 4 – 12 Toes To Bar Then Max Ab Mat Sit Ups (1:30 cap)

*Scale Toes to bar to 6-8 reps or 12 knees to chest

*Scale row meters to complete in under 1:45

(Score is total sit ups)

Rx = completed all rows under 1:45 and completed all 12 TTB reps

Optional Thursday WOD

RFT 5 bike/kb/stepup/rest (Time)

Metcon (5 Rounds for time)

5 SETS

20/15 Cal Bike

25 Russian KB Swing 55/35

20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is time finished)