3
Jun
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)