Tuesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 15 doubles/row/press/hold (AMRAP – Rounds and Reps)

General Warm up then

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

Push x Pull Strength

EMOM x 15 MINUTES

MIN 1 – 20 DB Push Press

MIN 2 – 15 Goblet Upright Rows

MIN 3 – 10 DB Up-Downs

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

50 Double Unders / 100 singles (40 high knees or toe taps)

12 DB Seesaw Row

12 DB Floor Press (double db or 18 Single arm 9 per)

1:00 DB Floor Press Hold (In Glute Bridge)

(Score is Rounds + Reps)

Partial Home Gym WOD

Partial Gym WOD – AMRAP 15 cardio/press/kb (AMRAP – Rounds and Reps)

Warm-up

3 ROUNDS

1:00 Bike/Row/Run

20 Shoulder Taps

10 KB/DB Deadlifts

Strength

Shoulder Press

5-5-5-5-5 Across / Moderate

Home Option – 5 sets x 12 reps DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

12/10 Cal Bike/Row (:45 Cardio)

10 Push Press (95/65)(sub for DB Push Press)

15 Russian KB Swing 55/35

-:30 Rest after a full round-