Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR TIME 15-12-9...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) Have athletes grab a light DB… EMOM x 6 MINUTES Min 1 — Row (EZ→Mod) Min 2 — 3/3 SA DB Burpee Min 3 — 6/6 BW Lunges Min 4 — Row (Mod→Hard) Min 5 — 6/6 SA DB Push Press Min 6 — 6/6 DB...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS 20 Bicycle...Read More

Iron Strong Athletics – NC COMPETERead More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 8 Ring Rows 6 Barbell Strict Press Strength Push Press (6-4-2-6-4-2) 6-4-2-6-4-2 Push Press* *Second set of 6-4-2 should be heavier than your first set of 6-4-2 (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS 10 Push...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 20 Jumping Jacks 8 Box Step-ups -:30 Rest- AMRAP x 2 MINUTES 20 Mountain Climbers 10 Russian KBS -:30 Rest- AMRAP x 2 MINUTES 5 Box Jumps 10 Air Squats Strength Front Squat (5RM) ON A 15:00 RUNNING CLOCK… Build to a...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) :20 ON / :10 OFF x 9 SETS MVMNT 1 – Mountain Climbers MVMNT 2 – DB Deadlifts MVMNT 3 – DB Bent Over Rows Strength Sumo Deadlift (6-4-2-6-4-2) 6-4-2-6-4-2 Sumo Deadlift* *Second set of 6-4-2 should be heavier than your first set of 6-4-2 (Score...Read More

Iron Strong Athletics – NC COMPETERead More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase Deadlifts +...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP x 14...Read More