Tuesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – AMRAP x4 doubles/dl/press (AMRAP – Rounds and Reps)
Warm up: 3 Rounds
40 Mountain Climbers
30 Bicycle Crunches
20 Jumping Jacks
10 Up-Downs
Push x Pull Strength
6 SETS ON A 15:00 CLOCK…
5 DB/BP Strict Press
10 DB/BP Push Press
15 DB/BP Romanian Deadlift
-Rest as Needed b/t Sets-
Push x Pull Workout
4 SETS
AMRAP x 4 MINUTES
50 Double Unders (100 singles / mt climbers)
25 DB/BP Deadlifts
50 Double Unders (100 singles / mt climbers)
25 DB/BP Push Press
-:30 Rest b/t Sets-
*Pick-up Where You Left Off in Each AMRAP
(Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
EMOM x 3 MINUTES
:30 Sprint (Bike/Run/Row), :30 Rest
Then …
1 ROUND
10 elbow punches
5 inch worms
10 clean deadlifts
20 mountain climbers
5+5 hang high pull + muscle clean
10 alt cossack squats
5 power clean
10 lateral jumps over BB
Strength
Power Clean (10×3)
EMOM x 10 MINUTES
3 Power Cleans
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10
Burpee Over the Bar
Power Clean (135/95)|(95/65)
(Score is Time)
Finisher
Metcon (No Measure)
NOT FOR TIME
30 Barbell Roll-Outs
(No Measure)