Wednesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 20 stepup/situp/burpee (AMRAP – Rounds and Reps)

Warm up: EMOM x 5 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

Bodyweight Pump

E2MOM x 8 MINUTES

:30 Side Plank L

:30 Side Plank R

:30 Max Air Squat

:30 Max Squat Hold

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Step-Ups (or high knees)

30 Sit-ups

30 Burpees

30 Jumping Jacks

1 Minute Plank

(Score is Rounds + Reps)

**Try to have an object or somewhere to do step ups.

Finisher

3 SETS MAX REPS

1:00 Single DB Curls or Push Ups

1:00 Single DB/BP Press

1:00 Rest

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

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/10 Single Arm DB Bent Over Rows

10 Alt. DB Step-ups

5/5 Single Arm DB Push Press

10 Alt. DB Hammer Curls

:30 Hollow Hold

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Play – Walking, Holding or Building Skill

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)*

14 HSPU

*Hold the DB Suitcase Style

(Score is Time)