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

(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)