Wednesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – cardio/doubles/core (No Measure)

1:30 Cardio Choice

2 Rounds:

20 Sit-Ups

40 Mountain Climbers

Bodyweight Pump

AMRAP x 5 MINUTES

50 Mountain Climbers

50 Flutter Kicks

Full-Body Sweat Workout

ON A 10:00 RUNNING CLOCK…

2:00 Cardio Choice

2:00 Max Double Unders / Jumping Jacks

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…

1:00 Cardio Choice

1:00 Max Double Unders

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

Finisher

3 SETS

20 Single DB/BP Curls

20 Single DB/BP Behind Head Extensions

20 Hollow Rocks

-Rest as Needed b/t Sets-

Partial Home Gym WOD

Partial Gym WOD / Alt. Home WOD – EMOM 12 pc/squat/row (No Measure)

Warm up: 4 Rounds

8/6 Cal Row or 100m Run

10 Air Squats

6/6 SA DB Bent Over Row

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS

1 Hang Power Clean

+

1 Power Clean

+

2 Front Squats

Strength – HOME Option

Metcon (Weight)

EVERY 1:00 x 10 SETS

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squats

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 35 Air Squats (25 Air Squats)

MIN 3 – 16/13 Cal Row

*Power Clean Starts moderate and then can build every round or every other round.

Workout – HOME Option

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Power Cleans

MIN 2 – 35 Air Squats (25 Air Squats

MIN 3 – :45 Mountain Climbers or Jumping Jacks