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