Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict Press Workout Metcon (Time) FOR TIME “DB Grace” 30 DB Clean & Jerks 8:00 Hard...Read More

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Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 12/10 Cal Bike 12 Up-Down...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Toe tap to medicine ball or backpack Movement 2 – Air Squats to medicine ball Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack Movement 4 – Reverse bodyweight lunges Workout Metcon (AMRAP –...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 3 Rounds Row 1:00 :30 Hollow Hold -> Hollow Rocks -> Tuck ups 6 Pushups -> Up/downs -> Burpees 6 KB Deadlifts Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 18 Hanging Knee Raises or Tuck-ups 12 Burpees 9 KB Suitcase Deadlifts (Score...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 (No Measure) 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...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 5 Inch Worms + Push-Up 5 Cal Bike or 30 Jumping Jacks 10 Alt. Groiners Into… AMRAP x 2 MINUTES 5 Burpees 5 Cal Bike or 30 Mountain Climbers 10 Lunges Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12...Read More

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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Row or Cardio Choice MIN 2 – :45 Scap Push-Up MIN 3 – :45 Row or Cardio Choice MIN 4 – :45 Single DB Bent Over Row MIN 5 – :45 Row or Cardio Choice MIN 6 –...Read More

Iron Strong Athletics – Strength and Conditioning Home WOD – DB or BP / Bodyweight Home WOD – DB/BP – :45on/:15off doubles/c+j/updowntuck (AMRAP – Reps) General Warm up – Arm swings, squats, side lunge, bootstrappers Warm up – 3 Rounds 20 Jumping Jacks 10 SA Russian DB/BP Swing (R) 10 SA Russian DB/BP Swing (L)...Read More