Wednesday
NCFIT Iron Strong – Strength and Conditioning
Home WOD – DB or BP / Bodyweight
Home WOD – DB/BP – Triple Header AMRAP 8 (AMRAP – Rounds and Reps)
Daily-5 Warm-Up
1:00 Jumping Jacks / High Knees
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest
Bodyweight Pump
Metcon
3 SETS FOR MAX REPS
1:00 – Hollow Rocks or Hold
1:00 – Air Squats
1:00 – Glute Bridge-Ups
-1:00 Rest b/t Sets-
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
2:00 Cardio Choice (jumping rope / jumping jacks / high knees ect)
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks
*Pickup where you left off in each AMRAP.
(Score is Rounds + Reps)
Finisher: 5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB/BP Curls**
MOVT 2 – Crossbody Mountain Climbers
*Both movements are 1 Set.
**Hold DB by both heads and curl from waist.
Partial Home Gym WOD
Partial Home Gym WOD / Alt. Home WOD – FGB (AMRAP – Reps)
Warm-up
1 ROUND
10 Wall Ball or Single DB Front Squat
10 Empty BB or DB Sumo DL
10 Empty Barbell or DB Strict Press
1 ROUND
8 Wall Ball or Single DB Thrusters
8 High Pulls or DB Upright Rows
8 Box Jump w/ Step-down or Up-Downs
8 Tempo Push Press (21X1)
1 ROUND
6 Wall Balls or DB Thrusters
6 Sumo Deadlift High Pull
6 Fast Box Jumps or Burpees
6 Push Press
Strength
Metcon (No Measure)
2-3 SETS
6/6 DB Goblet Step-up 50/35
10/10 SA DB Bent Over Row
-Rest 1:00 b/t Sets-
*Perform Strength After the Workout!
Strength – HOME Option
Metcon (No Measure)
2-3 SETS
6/6 DB Goblet Forward Lunges
10/10 SA DB Bent Over Row
-Rest 1:00 b/t Sets-
*Perform Strength After the Workout!
Workout: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps)
Sumo deadlift high-pull (Reps), 75/55
Box Jumps, 20″ (Reps)
Push-press (Reps), 75/55
Row (Calories)
1-minute rest
Workout – HOME Options
Metcon (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – DB Thrusters
1:00 – DB Sumo Deadlift High Pull
1:00 – Up-Downs
1:00 – DB Push Press
1:00 – Double Unders
-1:00 Rest b/t Rounds-
(Score is Total Reps)