Wednesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – EMOM 21 stepup/situp/cardio (AMRAP – Reps)
Warm up: 3 Rounds:
30 Single Unders (15 jumping jacks)
20 Shoulder Taps
10 Tuck-ups
Bodyweight Pump
4 SETS
1:00 – “Crossbody” Mountain Climbers
1:00 – Push-Up Plank Hold
-1:00 Rest b/t Sets-
Full-Body Sweat Workout
EMOM x 21 MINUTES
MIN 1 – Max Step-Ups* (sub – lunges)
MIN 2 – Max Weighted Sit-ups or Tuck ups
MIN 3 – Max Single or Double Unders (Jumping Jacks/High Knees)
*Athlete Choice to Perform With or Without Weight
Find a bench/box/something you can step up on.
(Score is Reps)
Finisher + NCMOBILITY
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Hammer Curls
*Break up in any order or in any combination in sets/reps.
Mobility:
1 Min Hamstring Stretch R (with band/shirt to pull the leg back or sit and reach.)
1 Min Seated Groin Stretch
1 Min Hamstring Stretch L (with band/shirt to pull the leg back or sit and reach.)
**If you have a full gym at home – Normal Program
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
Max Distance Row/Run/Bike or Jump Rope
Into..
1 ROUND
20 Glute Bridges
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold or :20 DB OH Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
(Score is Time)
Finisher
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
(Score is Time)