Thursday
NCFIT Iron Strong – Strength and Conditioning
Make Up Day / Rest Day / Open Gym
Monday’s Program
Deadlift (build to a heavy 5 TNG)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Tuesday Program
2 Push Press + 1 Push Jerk + 1 Split Jerk (Build to a mod/heavy set)
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.
EMOM 12 press/jerk/burpee/doubles (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Rx – 40 Double Unders
(Score is Reps)
Score = Total Reps of the Push Jerk
(don’t include push press or doubles)
Rx = Weight + completing 40 doubles
Wednesday Program
AMRAP 7+5 bmu/hpc (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
Bar Muscle Up Scaled Options:
-Jumping Bar Muscle Up
-Chest to bar pull ups
-Pull ups / Jumping pull ups
-Ring Rows
Optional Thursday WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**
*Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus
(Score is Rounds + Reps)