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