Iron Strong Athletics – NC BURN Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations STATION 1 MAX Russian KBS STATION 2 MAX KB Goblet Lunges STATION 3 MAX KB SDHP STATION 4 MAX KB Plank TapsRead More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls 80...Read More
Iron Strong Athletics – Strength and Conditioning Home WOD – DB or BP / Bodyweight Home WOD – DB/BP – RFT 4 sdlhp/burpee/press/mt (AMRAP – Reps) Warm up: 3 Rounds 20 Mountain Climbers 10 DB/BP Upright Row 10 DB/BP Strict Press 10 Air Squats Push x Pull Strength EMOM x 12 MINUTES MIN 1 –...Read More
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar or DB 10 Reverse Lunges Into… 2 ROUNDS 10 DB Deadlifts 8/8 Elbow Punches or 8 DB Upright Rows 6 DB FR Lunges 4 DB Front Squats Strength Metcon (Weight) EVERY 1:30 FOR 6 SETS*...Read More
Iron Strong Athletics – Strength and Conditioning Home WOD – DB or BP / Bodyweight Home WOD – DB/BP – Double AMRAP 8 swings/burpee/rows (AMRAP – Rounds and Reps) Warm up: 5 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Up-Downs *Both movements = 1 Set Push x Pull...Read More
