Wednesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – lunge/squat/bridge (No Measure)

Warm up: General Warm up

2:00 Cardio Choice

into…

3 Rounds

40 Singles or 30 Toe Taps to DB/BP

10 Lunges

8 Air Squats

Bodyweight Pump

5 SETS ON A 12:00 CLOCK…

1:00 Cardio Choice

12 Burpees

Rest

Full-Body Sweat Workout

Metcon

EVERY 4:00 FOR 5 SETS

30 Alt. Jumping Lunges

30 Air Squats

30 Glute Bridge-Ups

then in the remaining time…

Max Plank Hold

**Adjust reps if needed to get in some plank hold time.

Finisher: 50 Reps

Choose one:

Tuck ups, Situps, V-ups

Partial Home Gym WOD

Partial Gym WOD – pullup/slamball/db (No Measure)

Warm-up

5 SETS (:20 ON / :10 OFF)

MOVT 1 — Jumping Jacks

MOVT 2 — Slam Balls or Situps

Strength

SETS FOR QUALITY

5-7 Strict Pull-ups or 7-10 Slow Ring Rows

10 Barbell Underhand Bent Over Rows

1:00 DB Plank Sides

-Rest as Needed b/t Sets-

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

10 Ring Rows or Kipping Pull-ups

15 Slam Balls or DB Snatch

-1:30 Rest b/t Sets-