Thursday

NCFIT Iron Strong – Strength and Conditioning

Make Up Day / Rest Day / Open Gym

Monday’s Program

Front Squat (5×5 building )

“THE BOOGEYMAN” (Time)

5 ROUNDS FOR TIME

10 Front Rack Reverse Lunges (155/105)|(95/65)

15 Box Jump Overs (20)

60 Double Unders

(Score is Time)

Tuesday Program

Shoulder Press (4 sets x 4 reps @ mod/heavy across)

RFT pushpress/burpee (Time)

Metcon (Time)

FOR TIME

15 Push Press (75/55)|(45/35)

35 Burpees (Scaled-Updowns or 25 reps)

15 Push Press (95/65)|(65/45)

400m Run or 450m/400m Row

15 Push Press (115/75)|(75/55)

35 Burpees

15 Push Press (135/95)|(95/65)

-16:00 Cap-

(Score is Time)

Wednesday Program

Clean Complex – Hang Power Clean + Power Clean + 2 Front Squats (6 sets – 1 set every 90 seconds)

EMOM 12 pc/squat/row (Weight)

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 25 Air Squats to med ball (Scaled-15-20 reps)

MIN 3 – 15/12 Cal Row (Scale cals if needed – :50 cap)

*Power Clean Starts moderate and then can build every round or every other round.

(Score is Weight)

Rx = completed all power cleans, 25 squats and 15/12 cals.

Optional Thursday WOD

Bench Press (5 sets x 5 reps @ mod Across)

AMRAP 12 pullup/pushup/updown (AMRAP – Rounds and Reps)

12 Minute AMRAP

3 Strict Pull Ups

6 Deficit Push Ups

9 Up-Downs

**Deficit on DB’s or Plates

Score = Rounds + Reps