Wednesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
2 minutes – Arm circles / Arm Swings
Warm up: 4 Rounds
5 Push Ups (knees/toes)
7 Air Squats
10 Up-Downs
HOME WOD – BW/Backpack – pushups/g2o/Press/runorsitup (AMRAP – Rounds and Reps)
5 SETS
7-15 Push Ups (Perfect Form)
Rest 1 Minute Between Sets
-Rest 2:00-
AMRAP x 10 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run or 15 Situps
(Score is Rounds + Reps)
Home WOD *access to DB’s or KB’s
Warm-up (No Measure)
2 minutes – Arm circles / Arm Swings
Warm up: 4 Rounds
5 Push Ups (knees/toes)
7 Air Squats
10 Up-Downs
DB HOME WOD – pushpress/burpee/run (Time)
MetCon WOD: 4 Rounds
10 DB Push Press
10 DB Burpee
1:00 Run, Bike, or Row
Rest 1 Min. between sets
Score = Total time finished (include rest)
DB Push Press (warm up 2×8 then 5 sets x 10 reps @ Across)
Single Arm or Double DB Push Press. Note which one you do.
Score weight as total weight – 2 twenty pound db’s is scored as 40.
**If you have a full gym at home – Normal Program
Warm-up (No Measure)
1 ROUND (5-6 min)
1:00 Row or Jog or Mt. Cliimbers
10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)
2 ROUNDS
1:00 Row or Jog or Mt. Cliimbers
10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope
Strength
Sumo Deadlift (9-6-3-1-3-6-9)
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
300/250m Row (sub-1:00 Run or Bike)
20 Single DB Power Clean (50/35)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.
(Score is Rounds + Reps)