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)