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-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)