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 Run 400m… Rest Remainder STATION 2 2:00 Max Sit-ups… Rest 1:00 STATION 3 2:00 Max Box Jump… Rest 1:00Read More
Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12 Box Jumps (24/20) 9 Wall Ball (20/14) 6 Strict Pull-ups (Score is Rounds + Reps) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10/10 Single Arm DB Bent Over Rows 10 Alt. DB...Read More
Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 75 Double Unders MIN 2 – 20 Wall Ball (20/14) Min 3 – 15 TTB (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) EMOM x 3 MINUTES :30 Sprint (Bike/Run/Row), :30 Rest Then … 1 ROUND...Read More
Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 250m Row MIN 3 – 200m Ski (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam...Read More
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 20 Single Unders or 20 Mountain Climbers 10 Russian KBS or 10 Single DB Russian Swing 20 Plank Shoulder Taps 10 Up-Downs Strength Metcon (AMRAP – Reps) 3 SETS 15 Box Dips into… MAX DBL KB Strict Press (35/26) -Rest 2:00 b/t...Read More
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 200m Row or 100m Run 30 Mountain Climbers 20 Jumping Jacks 10 Plate or 10 DB Deadlifts Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack Lunges* P2 – MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank,...Read More
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Scap Pull-ups or 5/5 Single DB Upright Row 10 Kips Swings or 10 Single DB Russian Swing 10 V-ups or 10 Tuck-ups 10 Plate Presses or 5/5 DB Strict Press 10 OH Plate Lunges or 10 DB Front Rack Lunges Strength...Read More
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Leg Swings (Forward and back) 8/6 Cal Bike or 200m Run 6 Empty Barbell Good Mornings or 10 Body Weight Good Mornings Strength Deadlift (1×3) EVERY :45 FOR 10 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy. (Score...Read More
