Thursday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – 10 Rounds cardio/tuckups/squats (AMRAP – Rounds and Reps)

Warm up: 4 SETS

:30 DB Strict Press

:30 Goblet Squats

into…

AMRAP x 1 MINUTE

V-ups or Tuck ups

Push x Pull Strength

EMOM x 5 MINUTES

12 DB/BP Floor Press

-1:00 Rest-

EMOM x 5 MINUTES

12 DB Romanian Deadlift

Push x Pull Workout

ON A 15:00 RUNNING CLOCK…

10 ROUNDS (Scaled 8 rounds)

100m Run (40 Singles / 20 Doubles / 20 Jumping Jumps / 30 Toe taps)

10 Tuck ups or Vups

10 Air Squats

In the remaining time…

AMRAP of:

7 Hand Release Push-Ups

7 DB/BP Thrusters

(Score is Rounds + Reps)

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

400m Run (or 2:00 Any Cardio Machine)

2 ROUNDS

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus*

2 ROUNDS

10 Scap Pull-Ups or 10 DB Scap Pull-Backs

5 False Grip Ring Rows 5 DB Bent Over Row

10 DB Deadlift

10 Lunges

*From Plank position, rotate to bring one leg across the body and open the hips, then return to plank position and switch.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges