Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 SA KB DL 5/5 Single DB Front Squats 5/5 Single DB Thrusters 20 Mountain Climbers Strength Metcon (Weight) 3 SETS* 8 SA KB or DB Deadlifts 8 SA KB or DB Cleans 8 SA Front Rack KB or DB Lunges *1...Read More
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* ROUND 1: 1 – 45s Lunges 2 – 100m Run + Max Bicep Curls *Progress in ROUND 2 1 – 45s Suitcase Lunges 2 – 100m Run + Max DB Deadlifts Then … ROUND 3: 1 – 45s Step Ups 2 –...Read More
Iron Strong Athletics – NC45 Extended Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges :30 Single Under 10 Air Squats :30 Deadbugs Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 8 Back Squats (Building) MIN 2 -:40 Double Unders or :40 Attempts (Score is Weight) Strength – HOME Metcon (Weight) EMOM...Read More
Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) :20 ON / :10 OFF x 9 SETS MVMNT 1 – DB Deadlifts MVMNT 2 – Ring Rows MVMNT 3 – Mountain Climbers Strength Metcon (Weight) 4 SETS 7-10 Tempo Wide Grip Pull-ups (1131) 8 Deadlifts (Building) 1:00 Hollow Body Hold (Score is Weight) Strength –...Read More
Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 8 Alt. DB Snatch (50/35) 6 DB Box Step-Ups (24/20)* 24 Double Unders *Hold DB on either shoulder or in front rack. Do not rest behind the head. -Rest 1:00 b/t Sets- (Score is Rounds...Read More
Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (2 Rounds for time) 1. 2 SETS 1000m Row -Rest 4:00 b/t Efforts- (Score is Time for Each Set) Metcon (No Measure) 2. NOT FOR TIME 2000m Row (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) GENERAL WARM-UP 2:00 Quick Bike Warm-Up (1:00 EZ /...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on Knees w/o...Read More
