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-