Tuesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
Warm up: EMOM x 6 MINUTES
MIN 1 – :50 Single-Unders
MIN 2 – :50 Alt. Step-Ups
MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*
*In the second round, switch to alt. Plank rotations
Home WOD – BW/BP – EMOM 15 dbls/squat/lunge/plank (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders or Air Squats
MIN 2 – :50 MAX Backpack Lunges
MIN 3 – :50 MAX Plank Rotations
(Score is Total Reps)
OPTIONAL FINISHER:
“TABATA” 8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 – Hollow Rocks
MOVT 2 – Sit-Ups
*Alternate movements each round b/t Hollow
Rocks & Sit-Ups
Home WOD Video Review: https://vimeo.com/400631824/9d2e8324aa
Home WOD *access to DB’s
Warm-up (No Measure)
Warm up: 3 Rounds
10 DB DL
10/10 DB Push Press
25 Jumping Jacks
7 Push-up to Pike
Strength EMOM – 12 DB Bench/pushup/hs (No Measure)
STRENGTH EMOM x 12 MINUTES
MIN 1 – 10 DB Bench Press
MIN 2 – 10-15 Diamond Push-ups
MIN 3 – :30 Wall Walk Hold/ HS Hold(orplank)
-Short Rest b/t Each Set
WOD 1 – AMRAP 6 – Max DB Bench (AMRAP – Reps)
WORKOUT AMRAP x 6 MINUTES
MAX DB Bench Press
*Each break complete 7 Burpees.
(Score is total reps of DB bench press)
Rest 3 Minutes
WOD 2 – AMRAP 6 – run/dbsnatch (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
100m Run or :30 seconds jump rope or jumping jacks
10 Alt DB Snatch
(Score is Rounds + Reps)
*Video Review – https://vimeo.com/400627676/def1f747b1
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW (3:00)
3 SETS
15 Jumping Jacks
10 Squats w/ Twist & Reach (alternating twist each time)
5 Groiner L + Groiner R + Push-Up
Then…grad a Wall Ball
WALL BALL WARM-UP (7:00)
CHIPPER STYLE…
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
200m Run (No Wall Ball)
*From here, move into your teaching focus for the day…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
400m MB Run (20/14)|(14/10)
400m Run
30 Knees 2 Elbow*
30 Slam Balls (30/20)|(20/15)
30 Box Jumps (24/20)
*GHD Sit-Ups Optional
(Score is Rounds + Reps)
Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank
(Score is Time)
AB Program
Ab Program – Week 1 – Day 2 (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)
Level 2
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
*Plank walkouts – Start in a tall plank and slowly walk your hands forward while keeping your form on the plank. Walk hands forward and walk them back to the starting position. Repeat.
*Reach thrus – Start flat on your back with your knees up and feet on the floor like a standard situp. Lift shoulder up and reach to touch your ankle, alternate side to side.
*Stead leg lifts – Sit on the floor in an upright position, place hands next to you on the floor and raise one leg 6 inches off the floor then alternate. Level 2 option – raise both at the same time. Slow and controlled.