Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Clam Shells 5/5 KB (or DB) Arnold Press* 10 Alt. Cossack Squats *Can sub Backpack Strict Press Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 2/2 Backpack Turkish Get-Up MIN 2 – :45 Moderate Row (No Measure) Workout Metcon...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Up-Downs 30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)* *Can sub Backpack Front Rack Walking Lunge Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 6/6 Single Arm KB Front Rack Lunges 12 Lateral Burpee...Read More

Iron Strong Athletics – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Mountain Climbers 10 Jumping Air Squats 10 MedBall Deadlift Jump + Shrug 20 Single-Unders* *Progress to Double-Unders second round. Workout Metcon (AMRAP – Reps) 3 SETS :45 Max Cal. Bike :45 Rest :45 Max MB Squat Cleans :45 Rest :45 Max Sit-Ups :45...Read More

Iron Strong Athletics – NC BURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 DB Renegade Row 10 Box Jumps 15 Single DB Russian Swings STATION 2 EMOM 10 Push-Ups + 12 Sit-Ups STATION 3 AMRAP 5 DB Renegade Row 10 Box Jumps 15 Single DB Russian...Read More

Iron Strong Athletics – NC COMPETERead More

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 20 Front Squats (135/95) 20/15 Cal Bike 20 Box Jump Overs (24/20) -Rest 5:00- 3 ROUNDS FOR TIME 20 HSPU 20/15 Cal Row 20 Push Press (95/65) (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap...Read More

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (Time) 10 SETS 12/10 Cal Ski 10/8 Cal Row 8/6 Cal Bike -Rest 1:00 b/t Sets- (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 7 Minutes 30 Single Unders 10 PVC Pass Throughs 10 Plate (or DB) Ground to Overhead 10 Plate...Read More

Iron Strong Athletics – NC BURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :45 Max Plate G2OH :45 Max Plate Jumps STATION 2 :45 Max Plate Thruster :45 Max Russian Twists STATION 3 :45 Weighted Plank :45 Weighted Sit-Up STATION 4 :45 Max Plate...Read More

Iron Strong Athletics – NC COMPETERead More

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (No Measure) FOR RECOVERY 20min ruck hike or weighted walk (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES (light DB) 5 Half Kneeling DB Press (Right arm) 5 Single Arm Front Rack Split Squat (Right arm) 5 Half Kneeling DB Press...Read More