25
May
Tuesday
NCFIT Iron Strong – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
3 SETS
8:00 Run (50-60%)
-Rest 4:00 b/t Sets-
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8 Plate G2OH
6 Lunges
50FT Plate Waiter Walk (25’ R/25’ L)*
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
15/10 Calorie Bike
:30 OH Plate Hold (45/25)
20/15 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R
15 Single Leg Glute Bridge-ups L
(No Measure)
C. STRENGTH / GYMNASTICS
Split Jerk (2-2-2-2-2)
1. E2MOM x 10 MINUTES
2 Split Jerks
(Score is Load)
Metcon (Time)
2. FOR TIME
21-15-9
sHSPU
100′ HSW After each Set
-Rest 5:00-
27-21-15-9
HSPU
Toes to Bar
(Score is Time)