Tuesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Updown/Thruster (AMRAP – Rounds and Reps)
EMOM x 4 MINUTES
10 Up-Downs + Max Good Mornings
into…
AMRAP x 1 MINUTE
Air Squats
Push x Pull Strength
4 SETS ON A 12:00 CLOCK…
10/10 DB/BP Suitcase Split Squats
10/10 DB/BP Bent Over Rows
Push x Pull Workout
AMRAP x 8 MINUTES
1-2-3 and so on…
DBL DB/BP Thrusters
2-4-6 and so on…
Lateral Up-Down Over DB/BP
-2:00 Rest-
AMRAP x 8 MINUTES
2-4-6 and so on…
Single DB/BP Thruster
1-2-3 and so on…
Lateral Burpee Over DB/BP
(Score is Rounds + Reps)
MOBILITY
Hip Crossover Stretch – 1 Min per side
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Bootstrappers
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 ROUNDS (With PVC/ Band/ Plate)
10 PVC or Band Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
(No Measure)