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)