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*

(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

(Score is Reps)