Thursday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Thruster/Snatch (AMRAP – Reps)

Warm up: 2:00 Cardio Choice (run/jumprope/toetaps/high knees)

into…

3 Rounds:

6 DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

Push x Pull Strength

Metcon

EMOM x 12 MINUTES*

MIN 1 – :50 Single DB Upright Row

MIN 2 – :50 Single DB Press

MIN 3 – :50 Single DB Overhead Hold

*For all three movements, hold single DB by both heads. Perform slow and controlled every rep.

Push x Pull Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:15 – Max Single DB Thruster*

1:15 – Max Single DB Alt. Snatch

*Hold Single DB Across Chest

-1:00 Rest b/t Sets-

(Score is Reps)

Partial Home Gym WOD

Partial Gym WOD / Home Option – RFT 4 run/burpee/pullup (Time)

Thursday

Warm-up

3 Rounds

100m Run (:30 seconds Cardio)

7 Up-Downs

10 Side Lunges

7 Push Ups

7/7 Single Arm DB Shoulder Press

Strength – Partial gym & Home Option

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Burpees

10 Pull-ups

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Burpees

10 DB Power Cleans

(Score is Time)