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