8
Jun
Tuesday
NCFIT Iron Strong – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Toes to Bar
-Rest 5:00-
EMOM x 10 MINUTES
MIN 1 – Row 200m
MIN 2 – 15 Box Step Overs (24/20)
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Plank to Pike
Into …
AMRAP x 4 MINUTES
10 Cossack Squats
8 Medball Strict Press
6 Medball Front Squats
Strength
Back Squat (5×3)
5×3
Back Squat*
*Keep loading moderate to moderate-heavy.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Wall Balls (20/14)
15 Lateral DB Box Step Overs (50/35)|(35/20)*
15 DB Push Press
*20″ Box Height. Hold DBs “Suitcase” style.
(Score is Time)
C. STRENGTH / GYMNASTICS
Push Press (5-5-5-5-5)
5-5-5-5-5
Push Press
(Score is Load)
Handstand Push-ups (5 x Max Reps)
5 SETS
Max Reps Strict HSPU
-Rest as Needed b/t Sets-
(Score is Reps)