Thursday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – 5 Sets SDHP/Tuckjump (AMRAP – Rounds and Reps)

Warm up – General warm up

1:00 Cardio Choice

into…

3 Rounds:

20 Mountain Climbers

10 DB/BP Swing

10 DB/BP Strict Press

10 Air Squats

Push x Pull Strength

4 SETS FOR MAX REPS

1:00 – DB/BP Sumo Deadlifts

1:00 – DBL DB or BP Overhead Hold

1:00 – DB/BP Slides

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

10 DB/BP Sumo DL High Pulls

7 Tuck Jumps or 14 High Knees

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Partial Home Gym WOD

Partial Gym WOD – RFT 4 updown/dl/row/hollow (Time)

Warm-up: 3 Rounds

200m Row or 200m Run

10 Stiff Leg DL

10 Sit-ups

10 Burpees

Strength

Deadlift (5-5-5-5-5)

Build to a challenging set of 5 (touch n go)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Up-Downs

15 Deadlifts (115/75) or DB/KB Stiff Leg DL

250m Row or 1 min cardio

1:00 Hollow Hold

(Score is Time)