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)