Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 100m Run Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Step Ups 5/5 SA KB Push Press Into… 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Alt. KB Push Press* 100m Run 12 Alt. KB Suitcase Step-Ups *Athletes will...Read More

Iron Strong Athletics – NC COMPETERead More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Up-Downs 10 KB Deadlift 8 Knee Push-ups 8 KB Up-Right Row 6 Burpees 6 KB Sumo DL High Pull Workout Metcon (Time) FOR TIME 500m Row -2:30 HARD CAP- (Score is Time) -1:00 Rest b/t Efforts- EMOM x 10 MINUTES MIN 1 –...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5 Burpees Workout Metcon (Time) 5 ROUNDS FOR TIME 20 Alt. Lunges 15 Ring Rows 10...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-Ups Workout Metcon (4 Rounds for reps) EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of… Set 1 – DB Strict Press Set 2 – DB Burpees...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest – :45 Slam Ball Ground 2 Overhead – :15 Rest – :45 Shuttle Sprints Workout...Read More

Iron Strong Athletics – NC BURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :30 Max Cal Row :30 Recovery :30 Max Cal Row :30 Recovery STATION 2 :30 Max Plate Ground to Overhead :30 Rest :30 Max Plate Ground to Overhead :30 Rest STATION...Read More

Iron Strong Athletics – NC COMPETERead More

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 20 Alt DB Snatch (50/35) 20 Burpees to Plate 20 Toes to Bar (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 4 ROUNDS (progress the Row each round) 10 Rower Strokes (legs only- damper on 8-10)* 10 Scap Pull-Ups**...Read More

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (4 Rounds for distance) FOR MAX METERS* 5:00 Row -Rest 2:30- 4:00 Row -Rest 2:00- 3:00 Row -Rest 1:30- 2:00 Row *Reset rower before each effort. (Score is Meters Each Round) B. 60:00 GPP Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this...Read More