Wednesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 20 jumpingjacks/burpee/glutes/updown/lunge (AMRAP – Rounds and Reps)

Warm up: AMRAP x 5 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

Bodyweight Pump

3 SETS FOR MAX REPS

1:00 – Situps

1:00 – “”Crossbody”” Mountain Climbers

1:00 – Jumping Lunges

-1:00 Rest b/t Sets-

Full-Body Grind Workout

AMRAP x 20 MINUTES

50 Jumping Jacks

25 Burpees

50 Glute Bridge-Ups

25 Up-Downs

50 Lunges

(Score is Rounds + Reps)

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

Warm-up

Warm-up (No Measure)

2:00 Bike/Run/Row @ Moderate Pace

Into…

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Throughs or 8/8 DB Strict Press

8 PVC Back Squat or 8 Air Squats

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Throughs or 6 Alt. Samson Stretches

6 PVC Overhead Squats or 6 Barbell OH Squat

6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press

Following the warm-up, take athletes through the Burgener warm-up with a PVC Pipe found in the teaching section

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-