Category

WOD
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MINUTE CAP) :30 Row 5/5 SA KB Deadlifts 10 Hollow Rocks and/or 10 Glute Bridge-Ups 5/5 SA KB Upright High Pulls 10 Alt. Lunges 5/5 SA KB Push Press w/:03 Hold Overhead every rep Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build...
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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kip Swings Strength Metcon (Weight) 2 SETS 10 Single DB OH Tricep Extension 15 Slow Banded Lat Pull-downs 20 Alt. DB Curls -Rest as Needed b/t...
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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 5/5 SA DB Deadlifts 4/4 SA DB Hang Muscle Clean 3/3 SA DB Hang Power Clean Strength Metcon (Weight) EVERY 1:00 x 6 SETS 1 High Hang Power Clean + 2 Hang Power Cleans (Score is Weight) Workout Metcon...
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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 DB Strict Press 10 Sit-ups 20 Single Unders Strength Shoulder Press (5-5-5-5) 5-5-5-5 Tempo Strict Press (1111) (Score is Weight) Workout Metcon (Time) 3 ROUNDS 50 Double Unders 10 Push Press (115/75)|(95/65) Into… 100 Sit-ups Into… 3 ROUNDS 50 Double Unders...
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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 12-10-8 Strict Pull-ups Thrusters (95/65)|(65/45) -2:00 Rest- 12-10-8 Strict Pull-ups Thrusters (Score is Time)
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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups 8 Sit-ups Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade Rows...
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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Up-Downs MIN 3 – :40 Good Mornings Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (1111) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 12/10 Cal Bike 10 Deadlifts...
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Iron Strong Athletics – Strength and Conditioning Home WOD – DB or BP / Bodyweight Home WOD – DB/BP – EMOM 24 cardio/swing/vup/rest (AMRAP – Reps) Warm up: 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders Bodyweight Pump AMRAP x 7 MINUTES 10-20-30 and so on… Mountain Climbers 10-10-10...
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