Thursday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
2 ROUNDS
20 Toe Touches to backpack or 30 singles
10 backpack stiff leg dl or kb dl
:30 Plank
2 ROUNDS
20 Mt. Climbers
10 Backpack Swings Russian or KB
20 Bicycle Crunches
:30 Marching Plank*
*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground
Home WOD – BW AMRAP 16 swing/mt/snatch/situp/toetouches (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
20 Russian Swing w/ Backpack (or KB/DB)
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet) OR 30 doubles/60 singles jump rope
(Score is Rounds + Reps)
WOD Review:
https://vimeo.com/397738802/c0310488fa
Home WOD *access to DB’s
Warm-up (No Measure)
3 ROUNDS
100m Run/:45 bike or 30 Mt. Climbers
12 DB Deadlifts
10 DB Bent Over Row
8 DB Hang Muscle Clean
6 DB KB Swings
Home WOD – DB/KBs – StrengthFullClean + Every 3 min run/pc (AMRAP – Reps)
STRENGTH – DB Full Clean
Warm up – 5 – 5 – 5
Working Sets 7 – 7 – 7 – 7
WORKOUT: EVERY 3:00 FOR 4 SETS
2:00 Run, Bike, or Row
In remaining time Max Rep DB Power Cleans
(Score is Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
1 ROUND
25ft Toe Walks
25ft High Knees
25ft Butt Kickers
25ft Side Shuffle Right
25ft Side Shuffle Left
25ft High Skips
2 ROUNDS
10 Alt Box Step Ups
20 Shoulder Taps
:20- :30 Pike Hold
2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold*
5 Pike Push-Ups
*For athletes not getting upside down- :30 Plank on hands
Workout
Metcon (Time)
FOR TIME
100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run
*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.
*Sub Run for Row if needed
(Score is Time)