NCFIT Iron Strong – Strength and Conditioning

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up: 400m Run or 2 min Cardio


3 Rounds

10 SLOW Arm Haulers

10 Bootstrappers

6 Push-Up to Pike

4/4 Single Arm Suitcase Deadlift

Home WOD – BW/BP – RFT 5 run/dl/ohhold (Time)

5 Rounds For Time:

400m Backpack Run

20 Backpack Sumo DL

1:00 Backpack Overhead Hold

(Score is Time)

Time Cap – 22 minutes

**If you can’t run then do 2:00 mins cardio

**Cardio – Start with 10 Burpees then do high knees/jumping jacks in remaining time
*Video Review:

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up – 4 Rounds

8 Push ups

10 DB Deadlifts

20 Mountain Climbers

Home WOD – DB – run/dl/lunge (Weight)

Strength: 4 SETS

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Body Hold

WOD: 12 Minute EMOM

MIN 1 – :45 Run, Bike, or Row

MIN 2 – 20 DB Suitcase Deadlift

MIN 3 – 7/7 DB Reverse Lunge

(Score = DB weight on DB DL)

**If you have a full gym at home – Normal Program


Warm-up (No Measure)

2:00 Row/Run/Bike (increase pace every :30)



10 Romanian Deadlift

8 Hang Muscle Cleans

6 Front Squats

4 Strict Press

2 Push Press

*Can use a Barbell or DBs


Metcon (Weight)


1 Power Clean


2 Front Squats


1 Jerk

*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.

(Score is Load)




30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

AB Program

Ab Program Week 1 Day 3 (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1 Movements

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2 Movements

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

*Rotating Planks – Start in a foreman plank and turn sideways and raise your arm into a side plank then switch back and forth.

*Sit up slides / V-sit slides – Lay on your back with your feet in a sit up position or v-up position. Put your hands on the top of your legs and reach forward up to the knees lifting your shoulder off the flow. Strict and controlled.

*CrossBody Mt. Climbers – Tall plank position and bring your knee to the opposite elbow. Squeeze your abs.

*Candlestick to situp – Sit on the floor with straight legs. Roll back to your shoulder blades and push your feet vertical to the ceiling lifting the hips off the floor and roll back into a straight leg situp.