Wednesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – AMRAP 25 Grind (AMRAP – Rounds and Reps)
Warm up: 4 Rounds
8 Air Squats
8 Push Ups
8 Tuck Ups
Bodyweight Pump
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
20 Tuck-ups
20 Air Squats
-Rest 2:00-
AMRAP x 5 MINUTES
20 Tuck-ups
20 Air Squats
No Score
Full-Body Grind Workout
AMRAP x 25 MINUTES
400m Run (1:40 Cardio – jumping jacks/highknees/mt.climbers)
50 Double Unders (100 Singles)
50 Push-ups
50 Walking Lunges
400m Run
50 Double Unders
50 Plank Shoulder Taps
50 Air Squats
(Score is Rounds + Reps)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8 DB Front Squat
8 DB Sumo Deadlifts
8 Step-ups (or Reverse Lunges)
8 DB Strict Press
250m Row (or 1:00 Run/Bike/Jump Rope)
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Finisher
Metcon (No Measure)
3 SETS
:30 Left Plank (Elbow)
15 Ab Mat Sit-ups
:30 Right Plank (Elbow)
15 AbMat Sit-ups
-Rest 1:00 b/t Sets-
(No Measure)