Wednesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – Bodyweight/Backpack option
Warm-up (No Measure)
WARM-UP 3 ROUNDS
7 Burpees
20 Plank Shoulder Taps
10/10 Alt. Bodyweight Lunges*
Into … 2 ROUNDS (w/ DB or Backpack)
12 BP Deadlift
12 BP Push Press
12 BP Front Rack Alt. Lunges
Home WOD – BW/BP – MurphPrep / C&J/Lunge/Mt.climbers (No Measure)
Bodyweight Strength – Murph Prep
1 Set EMOM For 10 Minutes
6 to 10 perfect push ups
**2 seconds down, 2 seconds up – We are looking for slower more controlled reps to hit that time under tension. Quality over Quantity.
4 Minute Rest before WOD.
MetCon WOD: EVERY 2:30 FOR 6 SETS
12 Backpack Clean & Jerk
12 Backpack Overhead Lunge
24 Mountain Climbers
Video WOD Review – https://vimeo.com/397739997/ecf0a781e5
**For the WOD – Finish each round in mins 1:50 or less.
Home WOD *access to DB’s
Warm-up (No Measure)
2 Minutes Cardio – Run/Bike/Row/Jumping Jacks – high knees)
2 Rounds:
10 Lunges
8 Up-Downs
8/8 DB Shoulder Press
8 Knee Push Ups
Into..
2 Rounds:
10 DB Front Squats (one or two DB’s)
10 Push ups
8 Up-Downs
8 Situps
Home WOD – DB/KB – FS/pushup/thruster/updown (Time)
Home WOD – DB/KB
STRENGTH: 5 SETS
10 DB Front Squat
10-15 DB Deficit Push-ups*
-1:00 Rest b/t Sets
WOD: FOR TIME
40-30-20-10 Alt Single DB Thruster
20-20-20-20 Up-Downs
20-20-20-20 Alt DB Snatch
(Score is Time)
Home WOD Video Review –https://vimeo.com/399089211/5145343758
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges
Then…
2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups
Strength
Metcon (5 Rounds for weight)
5 SETS
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)
-Rest as Needed b/t Sets-
(Score is Load for Bench)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Burpees*
20 Sit-Ups
25/20 Cal Bike
*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round. Bike can be subbed for Row cals.
(Score is Time)