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

(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)