Iron Strong Athletics – Strength and Conditioning Rest Day / Make up Day / Open Gym Monday’s Program Chipper run/bj/lunge/updown/pushup (Time) FOR TIME* 400m Run (500m/400m row rx) 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR...Read More

Iron Strong Athletics – Strength and Conditioning Warm-up Warm-up (No Measure) 2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull (R) 6 SA DB Strict Press (R) ‘25 SA...Read More

Iron Strong Athletics – Strength and Conditioning Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 2 min bike/row 3 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell Good Mornings 8 Scap Pull-Ups 8 Tuck Ups 2 ROUNDS 8 RDLs w/ Barbell 8 Perfect...Read More

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 120/100 Cal Bike (Score is Time) -Immediately Into- COOL DOWN 5:00 Slow Pedal & Nasal Breathing B. 60:00 GPP Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box...Read More

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Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) PLAY A GAME! Workout Metcon (Time) 3 ROUNDS FOR TIME 15-12-9 Plate Ground to Overhead Burpees to Plate -12:00 Hard Cap- (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Plate Gun Hold 15 Overhead Plate Tricep Extensions (No Measure)Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MIN (w/light KB) 30 Single Unders 5/5 SA Ring Row (easy angle) 25’ SA Farmer’s Carry (right) 25’ SA Farmer’s Carry (left) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 40-30-20-10 Ring Rows Double-Unders -Rest 2:00- AMRAP x 8 MINUTES...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 Quick Rounds (5:00 Cap) 10 Wall Ball Front Squats 20 Mtn. Climbers 10 Tuck Ups 20 Jumping Jacks 10 DB High Pulls Partner Workout Metcon (Time) IN TEAMS OF 2 … FOR TIME** 140 Wall Balls 200m Run 140 Cal. Bike 200m Run 140 Sit-Ups...Read More

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Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling. Workout Metcon (5 Rounds for time) EVERY 3:00 FOR...Read More