Iron Strong Athletics – Strength and Conditioning Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row (Moderate to Fast Pace) P2: Completes (then athletes switch! 8...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) TABATA #1 :20 ON // :10 OFF; 8 ROUNDS MVMT 1 – Slam Ball Deadlifts MVMT 2 – Hollow Hold MVMT 3 – Air Squats MVMT 4 – Alt. Groiners -1:00 Rest // Review TABATA #2 MVMT 1 – Slam Balls MVMT 2 – Tuck-Ups MVMT...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 3 Push-Up to Pike (Down Dog) 4 LIGHT KB Suitcase Deadlifts 5 Cal. Row -Rest :30 // Quick Teaching- 2 ROUNDS (2:00 CAP) 8 Alt. Shoulder Taps in Pike Position 6 Cal. Row 4 Moderate-Heavy KB Suitcase Deadlifts Workout Metcon (AMRAP –...Read More

Iron Strong Athletics – Strength and Conditioning Warm-up Partner Workout Afam Strong Partner WOD (AMRAP – Rounds and Reps) AFAM STRONG 16 Minute Partner AMRAP You Go, I Go By Movement Cash In- 70/50 Calorie Bike 5 Clean & Jerks (155/105) 9 Lateral Burpees 12 Ab Mat Sit-Ups *Partner 1 works, Partner 2 Rests *Cash...Read More

Iron Strong Athletics – Strength and Conditioning Thursday Program / Make Up Day / Open Gym Monday’s Program Shoulder Press (Work to a heavy single) RFT 40-30-20 bike/db/situp (Time) FOR TIME 40-30-20 Cal Bike or Row* 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) *Row Cals 50-40-30 Tuesday Program “Death By”...Read More