Tuesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 10 fs/d.press (AMRAP – Rounds and Reps)

Warm up: 5 Min EMOM

7 Push-ups into Max Mountain Climbers or Max Double Unders*

Push x Pull Strength

5 SETS ON A 15:00 CLOCK…

10 DB/BP Forward Suitcase Lunges

10 DB/BP Power Cleans

-Rest as Needed b/t Sets-

*Goal is to try and perform all reps in each set without putting the DB/BP down

Push x Pull Workout

ON A 15:00 RUNNING CLOCK…

5:00 Max Distance Run or Any Cardio (toe taps, jumping jacks, high knees)

Immediately into…

AMRAP x 10 MINUTES

21-15-9

DB/BP Front Squat

9-9-9

DB/BP Devils Press

(Score is Rounds + Reps)

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell (or DBs)

4 Bodyweight Kang Squats*

*Kang Squat- Goodmorning + Squat + Goodmorning + Stand

Strength

Back Squat (1×2)

ON A 20:00 RUNNING CLOCK…

Build to Heavy 2-Rep Back Squat

(Score is Load)

Workout

“GIVE” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9-12…

Toe to Bar

Thruster (95/65)|(65/45)

Box Jump (24/20)

(Score is Rounds + Reps)

AB Program

AB Program – hollow/superman – AMRAP 6 (No Measure)

3 Rounds – One Movement At A Time

Level 1

:20on/ :10off

Hollow Rocks

Superman Hold

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up or V-up (9 each)

*Reverses Crunches with a twist – Lay on your back with legs extended out and hands on the floor at your sides. Bring your knees and hips up and twist at the top. Your back is on the floor the whole time.

*Alternating Tuck Ups – Just like your normal tuck up except you only bring one knee up at a time, your other leg remains straight out off the floor.