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