Tuesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
Optional – 4 Minutes On/Off Jump Roping
4 Rounds: (2 rounds if you jumped rope)
20 Mt. Climbers
12 Lunges
10 Jump Squats
10 Up-Downs
Home WOD – Bodyweight/backpack 9 min EMOM + Burpees (AMRAP – Reps)
9 Minute EMOM
Min 1 – :40 Seconds max jump rope or Mt. Climbers
Min 2 – 10 Backpack Front Rack Lunges
Min 3 – 14 Jump Squats w/ Backpack
*After 9 min EMOM take 2 minutes of rest
Then
3 Min AMRAP
Max Burpees
*Score = total number of burpees
Optional Finisher: For Quality
50 Weighted Sit ups
50 Hollow Rocks
*Break up movements in any order/rep scheme
*Video Overview
Home WOD *access to DB’s
Warm-up (No Measure)
Warm up:
3 Rounds
20 Jumping Jacks
10 Lunges
3 Rounds:
20 Mt. Climbers
10 Air Squats
Home WOD DB’s lunge/tuckjump/dbswing (AMRAP – Rounds and Reps)
Strength – DB Front Squat
Warm up – 2 sets x 8 reps
Working Sets – 5 sets x 10 reps
WOD – 12 Minute AMRAP
12 DB Front Rack Lunges
10 Tuck Jumps
8 DB Swings (1 or 2 DB’s)
Score = Rounds + Reps
**If you have a full gym at home – Normal Program
Warm-up (No Measure)
GENERAL WARM-UP
400m Run!
Into…
2 ROUNDS — Quality Burpee “Cindy” (no rushing!)
5 Burpees
10 H-R Push-Ups
15 Air Squats
BARBELL WARM-UP (perform with PVC or Barbell)
2 SETS (call the reps quickly for your athletes)
7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)
-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)
7 Hang Muscle Snatch
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#