Thursday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – pc/situp/pushup/lunge (AMRAP – Reps)
Warm up: General then
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB/BP Alt. Snatch
*Both movements = 1 Set
Push x Pull Strength
4 SETS FOR MAX REPS
1:00 – DB/BP Hammer Curls
1:00 – DB/BP Skull Crushers or OH tricep ext.
1:00 – DB/BP Reverse Lunge
Push x Pull Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – :45 Max DB/BP Power Clean
MIN 2 – :45 Max Situps
MIN 3 – :45 Push-Ups
MIN 4 – :45 Max Single DB Lunges
(Score is Reps)
Partial Home Gym WOD
Warm-up (No Measure)
Warm-up
2 ROUNDS
:30 Bike/Row/Cardio
:30 Lunges
7/7 Single Arm DB Deadlift
5/5 Single Arm DB Swing
3/3 Single Arm DB Press
Bench Press (Warm up then 10 – 10 – 10 )
**DB option:
4 SETS
10 DB Floor Press
10 Deficit Push-ups
EMOM 12 lunge/bike/snatch (No Measure)
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Bike or Row
MIN 3 – 20 Alt. DB Snatch (50/35)
***Alternate Home Option:
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – :50 Max 20m Shuttle Sprints
MIN 3 – 20 Alt. DB Snatch