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)