Thursday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – press/updown/lunge (AMRAP – Reps)
Warm up: 2:00 Cardio Choice
-Rest :30-
EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB/BP Swings
:30 High Knees
Push x Pull Strength
3 SETS ON A 10:00 CLOCK…
10 DB/BP Push Press w/ Slow Lower
14 DB/BP Forward Lunges
18 Situps
-Rest as Needed b/t Sets-
Push x Pull Workout
3 SETS
AMRAP x 4 MINUTES
15 Single Arm DB Push Press (L)
15 Single Arm DB Push Press (R)
10 Single Arm DB Up-Down (L)
10 Single Arm DB Up-Down (R)
Max Single DB Lunges in Remaining Time*
-Rest 1:00 b/t Sets-
(Score is total DB/BP Lunge Reps)
**BP option = AMRAP 4 minutes
30 Push Press
20 Up Down BP DL
Max BP Lunges
Partial Home Gym WOD
Partial Gym WOD / Alt Home WOD – pull/push/updown (AMRAP – Rounds and Reps)
Warm-up
1 ROUND
10 Scap Pull-ups or DB Suitcase Shrugs
10 Knee Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
20 Shoulder Taps
10 Hand Release Push-ups
:30 Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
10 DB Strict Press
10 Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
Strength – HOME
ON A 12:00 RUNNING CLOCK…
80 DB Floor Press*
*Every 20 Reps complete 10 Diamond Push-ups.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 DBL DB Hang Snatch
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)