Thursday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – AMRAP 20 dl/cj/press/plank (AMRAP – Rounds and Reps)
Daily-5 Warm-Up
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest 1:00-
EMOM x 2 MINUTES
:30 Single DB Swings / BP Swings
:30 High Knees
Push x Pull Strength
ON A 10:00 RUNNING CLOCK…
30 Slow DB/BP Floor Press
-Rest 2:00-
30 Slow Up-Right DB/BP Rows
*Break up the reps in sets as needed.
Push x Pull Workout
AMRAP x 20 MINUTES
15 DB/BP Romanian Deadlift
15 DB/BP Hang Clean & Overhead
15 DB/BP Floor Press
2:00 Plank Hold
(Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
400m Run
Into…
AMRAP x 5 MINUTES
50 Single Unders
10 Goblet Squats
8 Bodyweight Lunges
8 Up Downs
-REST 1:00-
AMRAP x 5 MINUTES
20 Double Unders
10 Kip Swings
8 Goblet Step Overs
5 V-Ups
:20 Hollow Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50/35)|(35/25)/(24/20)
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension
(No Measure)
AB Program
Ab Program Week 2 (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)