Thursday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Push/Pull/plank/dl/press (No Measure)
Daily-5 Warm-Up
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB/BP Deadlift
MOVT 2 – Burpees
*Both movements = 1 Set
Push x Pull Strength
5 SETS ON A 15:00 CLOCK…
10 Tempo DB Strict Press (1111)
10 Tempo DB Good Mornings (1111)
-Rest as Needed b/t Sets-
Push x Pull Workout
ON A 10:00 RUNNING CLOCK…
2:00 Max Plank Hold
2:00 Max DB/BP Deadlifts
2:00 Max DB/BP Push Press
2:00 Max DB/BP Deadlift
2:00 Max Plank Hold
-Rest as Needed-
EMOM x 5 MINUTES
:30 Push-Up + :30 Plank Hold
(Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ
Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches
Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges
Extended Warm-up
Metcon (Weight)
BUILD TO…
Heavy Set of 3 Hang Power Clean
(Score is Load)
Workout
Metcon (Time)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean*
R1 & R2 – (185/125)|(155/105)
R3 & R4 – (155/105)|(135/95)
R5 & R6 – (135/95)|(95/65)
R7 – (95/65)|(65/45)
-Rest 1:00 b/t Sets-
(Score is Time)
AB Program
Ab Program :40 on / :20 off (No Measure)
Today’s Program
2 Rounds:
40 on / :20 off
– Mountain Climbers
– Hollow Hold or Tuck Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers or straight legs