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