Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 25’ Walking Quad Stretch 5 Air Squats + 10 Step-Ups 25’ Walking Lunges 5 Air Squats + 10 Step-Ups 25’ High Knees 5 Push Ups + 5 Ring Rows 25’ Butt Kickers 5 Push Ups + 5 Ring Rows Workout Metcon (No...Read More

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Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 Round (2:00 CAP) 5 Bootstrappers 10 Glute Bridge Ups (:02 Pause at top) :15/:15 Front Rack Hold 2 Rounds (3:00 CAP) :30 Row 10 RKBS :15/:15 Front Rack Hold :30 Shoulder Taps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 20 Russian...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND (2:00 CAP) :30 Single Arm DB Front Rack Carry/Arm 10 Up-Downs 10 Air Squats :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) :30 Single Arm DB Overhead Carry/Arm 10 Burpees 5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND (:45 ON // 15 OFF) MVMT 1 – Burpees -:15 Rest- MVMT 2 – Row -:15 Rest- MVMT 3 – Knee Push-Ups -:15 Rest- MVMT 4 – KB Sumo Deadlifts -:15 Rest- MVMT 5 – Alt. Deadbugs Workout Metcon (3 Rounds for reps) 3...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 20 Russian Twists STATION 2 EMOM 30 Double Unders STATION 3 EMOM 8 DB Box Step Overs STATION 4 EMOM 12 Russian KBSRead More

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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) Min 1 – MedBall Squat Min 2- MedBall Press Min 3 – MedBall Thruster Min 4 – Wall Ball Shot Into… TABATA (:20 on/:10 off) Min 1 – Up Down Min 2 – Push Up Min 3 – Hollow Rock Min 4...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) :30 Bike 5 Slam Ball Deadlift 10 Slam Ball G2O 10 Slam Ball Lunges 10 Jumping Squats Strength Metcon (Weight) EVERY 1:30 FOR 6 ROUNDS 3 Deadlift + 2 Hang Power Clean + 1 High Hang Power Clean (Score is Weight) Workout...Read More

Iron Strong Athletics – Strength and Conditioning Rest Day / Make up Day / Open Gym Monday’s Program Chipper run/bj/lunge/updown/pushup (Time) FOR TIME* 400m Run (500m/400m row rx) 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR...Read More