Tuesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
WARM-UP: Light Stretching
2 Minutes
:30 Jumping Jacks
:30 Air Squats
:30 Toe Taps to backpack
:30 Side Lunges
3 Rounds:
8 Air Squats (2 sec pause at bottom)
8 Tuck-Ups
8 Push-Ups
8 Sit Throughs
Home WOD – BW/BP – RFT 2 run/squat/situp/pushup/g2o (Time)
2 Rounds For Time
(Time Cap – 18 minutes)
400m Run (2 minutes – Alternate between lateral hops/high knees/jumping jacks)
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
(Score is Time)
WOD Review Video:
https://vimeo.com/397739824/c5ccd3f902
Home WOD *access to DB’s
Warm-up (No Measure)
WARM-UP AMRAP x 6 MINUTES
8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)
10 DB Suitcase Reverse Lunges
5/5 Single Arm DB Bent Over Row
10 Sit ups
Home WOD – DB/KB – EMOM 4 run/db clean (Weight)
STRENGTH EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows
MIN 2 – 5/5 Single Leg DB Deadlifts
WORKOUT:
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest
EMOM x 4 MINUTES
12 DB Power Cleans
-1:00 Rest
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)
Cardio can be subbed with tuck jumps or lateral hops over the db
*WOD Video Review:
https://vimeo.com/399089314/6426b3ee8b
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
QUICK BODYWEIGHT WARM-UP
AMRAP x 4 MINUTES
4 Alternating Lunges w/ PVC Pass-Thru
4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-
BARBELL WARM-UP (can also use DB)
2 SETS
3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)
3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)
3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)
3-5 Reps of Behind the Neck Strict Press (DB Strict Press)
Strength
Hang Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Snatch
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
-Rest 3:00-
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
*Chest 2 Bar is optional in both AMRAPs
(Score is Rounds + Reps)