Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run or Jumping Jacks 10 Alt. Step-Ups (or Reverse Lunges) 5 DBL DB Deadlifts (or Backpack DL) 5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch) 10 Up-Downs Workout Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 100m Run MIN...Read More
Iron Strong Athletics – Strength and Conditioning Home WOD – DB or BP / Bodyweight Home WOD – DB/BP – Run/Cardio/Clean/Snatch (No Measure) Warm up: 400m Jog or 2 mins of high knees/jumping jacks Then 3 Rounds 5 Push Ups 10 Sit ups 20 Mt. Climbers Bodyweight Pump 5 SETS :30 Crunches :30 Elbow Plank...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 16/13 Cal Bike STATION 2 Moderate Pace Bike STATION 3 EMOM 20/15 Cal Row STATION 4 Moderate Pace RowRead More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) :30 ON / :30 OFF @ 75-80% Effort (conversational pace) Movement 1 – Jump Rope (or Backpack Toe Taps) Movement 2 – Alt Lunges Movement 3 – Up/Downs Movement 4 – Sit-Ups Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – MAX Single/Double...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND 5/5 DB (or backpack) Single Arm Strict Press 5/5 DB (or backpack) Single Arm Front Squats 10 Up-Downs 1 ROUND 10 DBL DB (or backpack) Push Press 10 DBL DB (or backpack) Front Squats 200m Jog or 1:00 of Burpees 2 ROUNDS OF MOBILITY...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) Set up a rower and grab a plate/DB/backpack EMOM x 3 MINUTES Min 1 – Legs only row (:30- :45) or High Knees Min 2 – Arms only row (:30- :45) or Butt Kickers Min 3 – Full strokes or Sumo Deadlift High Pulls Into …...Read More
Iron Strong Athletics – NC30 Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5/5 Single Leg Box Squats* MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep) *Athlete can sub 10 reps of controlled Narrow Stance Squats (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row/Bike/Jog 10 Up-Downs 10 Slam Ball or Backpack Deadlifts 10 Slam Ball or Backpack Thrusters 1:00 Row/Bike/Jog Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 10 Burpees 10/8 Cal Bike 20 Slam Balls 200/150m Row (Score is Rounds + Reps)...Read More
