Thursday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – amrap 14 cardio/press/lunge (AMRAP – Rounds and Reps)

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES

:30 Burpees

:30 Reverse Lunges

Push x Pull Strength

EMOM x 6 MINUTES

5 Burpees + 10 DB/BP Goblet Squats

-1:00 Rest-

EMOM x 6 MINUTES

5 Burpees + 10 DB/BP Push Press

Push x Pull Workout

AMRAP x 14 MINUTES

200m Run (30 Jumping Jacks)

12 DB/BP Devil’s Press

16 DB/BP Suitcase Reverse Lunges

(Score is Rounds + Reps)

MOBILITY

1 Min Scorpion Stretch L

1 Min Scorpion Stretch R

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Cossack Squats

10 Step-Ups or 10 Lunges

10 Shoulder Taps

:10 Hollow Body Hold

Into…

2 ROUNDS

10 Air Squats

10 Box Jumps or 10 Jumping Lunges

2 Wall Walks

10 DB Bent Over Row

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

(Score is Time)