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...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :40 DB Goblet Box Step-ups MIN 2 – :40 DB Pull-Overs (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Scap Push-ups MIN 3 – :40 Single Unders MIN 4 – :40 Push-ups MIN 5 – :40 Single Unders MIN 6 – :40 Wall Ball Front Squats Strength Bench Press (5-5-5) 5-5-5...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP X 7 MINUTES 200m Row 10 Good Mornings 10 Sit-ups 10 Burpees Strength Deadlift (5-5-5) 5-5-5 Tempo Deadlift (2111) (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 10 Up-Downs 15 Deadlifts (115/75)|(95/65) 250m Row 1:00 Hollow Hold (Score is Time)Read More

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Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 5 SETS (:20 ON / :10 OFF) MOVT 1 — Jumping Jacks MOVT 2 — Slam Balls Strength Metcon (No Measure) 3 SETS FOR QUALITY 5-7 Strict Pull-ups or 7-10 Slow Ring Rows 10 Barbell Supinated Bent Over Rows 1:00 DB Plank Sides -Rest as Needed...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Shoulder Taps 10 KB Deadlifts Strength Shoulder Press (5-5-5) 5-5-5 Tempo Strict Press (2111) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12/10 Cal Bike 10 Push Press (95/65)|(75/55) 15 Russian KBS (53/35)|(35/26) -:30 Rest...Read More

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Box Step-ups 8 Lunges 8 Sit-ups Strength Back Squat (5-5-5) 5-5-5 Tempo Back Squat (2111) (Score is Weight) Workout Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 Front Squats (95/65)|(75/55) MIN 2 – 16 Step-ups (24/20) MIN...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Samson Lunge 5/5 Moose Antlers 10 Scorpion Stretch 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down Dog Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 5...Read More

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