Wednesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP/BW – Cardio/Burpees (AMRAP – Rounds and Reps)

Warm up: 1 Round

200m EZ Jog / 1 min Jumping Jacks

20 Sit-Ups

40 Mountain Climbers

80 Single Unders / 1 Min High Knees

200m Jog or 1 min Jumping Jacks

Bodyweight Pump: 4 Minute AMRAP

8 Glute Bridge-Ups

2 Walk-Outs*

8 Alt. Reverse Lunges

After AMRAP Rest 1:00

4 Minute AMRAP

8 Glute Bridge-Ups

2 Walk-Outs

8 Alt. Reverse Lunges

*From standing, walk hands of to plank then walk back up to standing.

Full Body WOD 12 Minute EMOM:

MIN 1&2 – Run 400m / 2 min cardio – Jumping Jacks / High knees / Mt. Climbers

MIN 3 – Max Burpees

-Rest 3:00

10 Minute AMRAP

Run 200m

30 Lateral Hops

10 Up-Downs

(Score is Rounds + Reps)
*Video Review:https://vimeo.com/401128052/3cb0918b2f

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Cal Bike or 2:00 Run, Bike or Row

-Into-

3 ROUNDS

7/7 Single Arm DB High Pulls

7/7 Single Arm DB Strict Press

25’/25’ Single Arm Overhead DB Walk

-Dumbbells away and barbells come out-

SPECIFIC WARM-UP

1 ROUND

10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top

10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs

1 ROUND

10 Push Press

10 Glute Bridges

1 ROUND

10 BB Push Press w/ (:01) Pause at the top

10 Up Downs

Workout

Metcon (Time)

FOR TIME

100 Push Press (135/95)|(95/65)*

*Every time you break 10 Up-Downs

(Score is Time)