Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (Weight) 5 SETS 2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans -Rest as Needed b/t Sets- *Start moderate-heavy and build to heavy set of the complex (Score is Load) B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers...Read More
Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (No Measure) 1 SET 10:00 Ski 10:00 Bike 10:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set. (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) Line Drills – Each drill will be followed up by...Read More
Iron Strong Athletics – NC BURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 15/12 Cal Bike STATION 2 EMOM 15 SDHP STATION 3 EMOM 50 Double Unders STATION 4 EMOM 15 BurpeesRead More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack) 6 Air Squats 6 DB Deadlifts* *3 Deadlifts with DBs on the outside of the feet and 3 Deadlifts in a Sumo Stance Workout Metcon (AMRAP...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike/Run/Row/Mountain Climbers 5 Plank to Down Dog + 5 Scap Push-Ups :20 Hollow Hold Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – Max Push-Ups MIN 3 – Max Hollow Rocks (Score...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or DB Sumo Deadlift Into…...Read More
