Iron Strong Athletics – NC BURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Slam Balls 20 Slam Ball Lunges STATION 2 AMRAP 10 Slam Ball Push Press 20 Double Unders STATION 3 AMRAP 10 Up-Down + Slam Ball 20 Slam Ball Russian...Read More

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Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 30 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Wear a vest for full workout. (Score is Each Set...Read More

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (3 Rounds for time) 1. 3 SETS 800m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 1:00 Alt. Groiners 1:00 Bootstraps Into…(8:00 Cap) 2 Quick...Read More

Iron Strong Athletics – NC BURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 15/12 Cal Row STATION 2 EMOM 5 Burpees over DB + 7 DB Deadlift STATION 3 EMOM 15/10 Cal Bike STATION 4 EMOM 5 Burpees over DB + 7 DB Push PressRead More

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Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND: 50 Jumping Jacks 5 Inch Worms 5 Up Downs 2 ROUNDS: 25 Single Unders 20 Mt. Climbers 5/5 Single Arm KB Strict Press (light weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 40 Double-Unders 20 Kettlebell Swings 10 Sit-Ups *Every...Read More

Iron Strong Athletics – Strength and Conditioning KIDS Warm-up Warm-up (No Measure) Dynamic Warm up – Line Drills Med Ball Shuttle Run Agility Strength Warm-up (No Measure) Should Press / Push Press Metcon AMRAP KIDS box/push/pull (No Measure) AMRAP 5 Box Jumps 5 Push Press (PVC or DB’s) 5 Pull Ups Benchmark Test Box Jump,...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set heavier than the 1st) Workout Metcon (Weight) EVERY 2:30 FOR 6 SETS 100m Run...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt. Bodyweight Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 15/12 Cal. Bike 20 Slam Balls 20 Slam...Read More