Thursday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
Warm up: 2 Rounds
10 Groiners
10 Air Squats
20 Mountain Climbers
10 Up Downs
10/10 Split Squats
10 Alt Cossack Squats
Home WOD – BW/BP – RFT lunge/press/mt/situp (Time)
WOD: For Time
40-30-20-10
Alt. Jumping Lunges
Backpack Floor Press
Mountain Climbers*
Sit Ups
*Opposite knee to opposite elbow
(Score is Time)
Home WOD *access to DB’s
Warm-up (No Measure)
Warm up: 6 Minute AMRAP
10 Lunges
:30 Single Unders
10 Air Squats
10 Up-Downs
Home WOD – DB’s – Squat/Situp/R.Swing (Time)
STRENGTH EMOM x 10 MINUTES
MIN 1 – 12 DB Front Squats
MIN 2 -:40 Double Unders or :40 Mountain Climbers
WOD For Time:
50-40-30-20-10
Air Squats
Sit-ups
DBL DB Russian Swing
(Score is Time)
*WOD Review:
https://vimeo.com/400627255/c55b5f1f1a
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
TABATA (:20 ON / :10 OFF)
Jump Rope*
*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc
Into …
2 ROUNDS
10 Supermans
10 Scap Pull-Ups
5 Inch Worm + Push-Up
:20 Hollow Body Hold
5/5 Single Arm DB Sumo DL
Into …
2 ROUNDS
5 Kip Swings
:20 HS Hold (or :30 Plank)
10 Hollow Rocks
5 Pike Push-Ups
5/5 Single Arm DB Swing
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
6 Alt. DB Hang Split Snatch (50/35)|(35/20)*
6 DB Box Step-Ups (24/20)**
24 Double Unders
*Alternate arms each rep, feet can split any way.
**Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
AB Program
Ab Program Week 1 Day 4 (No Measure)
2 Rounds (pick level 1 or 2 movements)
Work time – 10 minutes
Level 1 Movements
:40 on / :20 off on each exercise
– Flutter Kicks
– Planche Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
Level 2 Movements
1:00 on each exercise
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up
* Flutter Kicks – Start in hollow rock position then with straight legs point your toes and move your legs 6 inches up and down.
*Planche Press – Start in a push up position, push your hips back and up into a piked position.
*Tap Crunch – Sit up position, hands behind head, elbows back then bring your should up and knees up at the same time.
*Floor Thruster to push up – Start in push up position, jump feet up outside of the hands (like a burpee) then jump back to the push up position and complete a push up.
*Hollow to arch roll – Hollow rock to super position(hands and feet don’t touch the floor. (level 2 option – add a v-up during the hollow position)