Thursday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 — :45 Jumping Jacks
Min 2 — :30 Up-Downs
Min 3 – :30 Tuck Hold
Min 4 — :30 High Knees
Min 5 — :30 Easy Bupress
Min 6 — :30 Tuck-Ups
Min 7 — :30 Jumping Jacks
Min 8 — :30 Fast Burpees
Min 9 — :30 Tuck Ups
Home WOD – BW/BP – EMOM Thruster/Burpee/BPSitups (No Measure)
EMOM x 15 MINUTES
MIN 1 – 16 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups
**Each Minute should be no more than 40 seconds of work. Scale reps as needed.
FINISHER 3 SETS Max Reps
:30 Flutter Kicks
:30 Heel Taps
-1:00 Rest b/t Sets
Video WOD Review:
https://vimeo.com/397740140/588e4bc640
Home WOD *access to DB’s
Warm-up (No Measure)
WARM-UP
Warm up:
2 ROUNDS
8/8 Single Arm DB Strict Press
:30 Single Unders or Mt. Climbers
10 Plate (or DB) Ground to Overhead
15 Plate Hops (or hops over DB)
:30 Calf Stretch on Plate (Each Side)/ Stretch on DB
1 ROUND
8/8 Single Arm DB Push Press
:30 Double Unders
10 Plate/DB Ground to Overhead
15 Plate Hops (or hops over DB)
Home WOD – DB – pushpress/doubles/mtclimbers (Time)
STRENGTH EMOM x 10 MINUTES
MIN 1 – 10 DB Push Press (Light-Moderate)
**Add 1-2 reps every round if able. Keep them unbroken.
MIN 2 – :40 Double Unders or :40 Mountain Climbers
*Skill Focus on the double under practice
————————————————————
WORKOUT 10 SETS For Time
10 DB Push Press (35/20)
30 Double Unders or
30 Mountain Climbers
-:30 Rest b/t Sets
(Score is Time)
Wod Video Review:
https://vimeo.com/399089104/52410f83e5
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row, Bike or Run
8/8 Single DB DL
8/8 Single DB Alt. Hang Snatch
8/8 Single DB Strict Press
20 Plank Shoulder Taps
2 ROUNDS
:30 Jump Rope (Single Unders, High Single Unders, Double Unders)
:30 Slam Ball or DB DL
:30 Slam Ball or DB Thruster
Workout
Metcon (Time)
FOR TIME
100 Double Unders
50 Slam Balls (20/15)
50 Walking Lunges
50 Wall Ball
100 Double Unders
40 Slam Balls
40 Walking Lunges
40 Wall Ball
100 Double Unders
30 Slam Balls
30 Walking Lunges
30 Wall Ball
(Score is Time)
Finisher
Metcon (No Measure)
FOR QUALITY
100 Heel Taps Over KB
100 Elbow Plank KB Touches**
*Complete in any combination of reps / sets.
**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.
(No Measure)