Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES P1 – 250m/150m Row 20 Slam Balls...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – MAX Wall Balls MIN 2 – MAX Farmer’s Hold MIN 3 – MAX DB/KB Seesaw Bent Over Row...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Single Arm DB Hang Cleans 40 Mountain Climbers 60 Double-Unders (Score is Total Rounds +...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon (AMRAP – Rounds and Reps) DOUBLE AMRAP AMRAP x 6 MINUTES 2-4-6-8-10… DB Push Press DB Suitcase...Read More
Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 –...Read More
