Tuesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Triple Header – pc/pushup/cardio (AMRAP – Rounds and Reps)

Warm up:

EMOM x 2 MINUTES

30 Mountain Climbers into Max Plank Hold

into…

EMOM x 3 MINUTES

20 High Knees

10 DB/BP Deadlift

10 Bent Over Rows

Push x Pull Strength

EVERY 2:30 FOR 5 SETS

12 DB/BP Hang Power Clean

12 DB/BP Front Squats

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 DB/BP Power Clean

5 DB/BP Deficit Push-Up

30 Double Unders (60 singles/20 tuck jumps/30 high knees)

-1:00 Rest-

AMRAP x 5 MINUTES

5 DB/BP Power Clean

5 DB/BP Deficit Push-Up

30 Double Unders (60 singles/20 tuck jumps/30 high knees)

-1:00 Rest-

AMRAP x 5 MINUTES

5 DB/BP Power Clean

5 DB/BP Deficit Push-Up

30 Double Unders (60 singles/20 tuck jumps/30 high knees)

(Score is Rounds + Reps)

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate) or High Knees

:30 Forward Shoulder Shrugs

:30 Backward Shoulder Shrugs

10 Up-Downs

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2: Right Leg Single Unders

R3 & R4: Left Leg Single Unders

R5 & R6: Single Unders

R7 & R8: Penguin Taps

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)