Wednesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – x2 EMOM 8 Mins burpee/dbls/squat/lunge (No Measure)
Warm up: 3 Rounds
30 High Knees
10 Air Squats
10 Alt. Reverse Lunges
Bodyweight Pump
EMOM x 5 MINUTES
20 Mountain Climbers
10 Push-Ups
Max Plank in Remaining Time
Full-Body Grind Workout
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Air Squat or Max Lunges
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max DB Alt Snatch or DB/BP Swing
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Squat Hold or Hollow Hold
*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES (light DB)
5 Half Kneeling DB Press (Right arm)
5 Single Arm Front Rack Split Squat (Right arm)
5 Half Kneeling DB Press (Left arm)
5 Single Arm Front Rack Split Squat (Left arm)
:20 Hollow Hold
25ft High Bear Crawl (arms and legs straight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (50/35)|(35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
Max Plank
-Rest as Needed b/t Sets-
(No Measure)