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 – 100m Run + DB Hang Muscle Cleans

Strength

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

(Score is Total Reps)

Strength – HOME

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

20 Box Jump (24/20)

20 Up-Downs

20 DB Hang Power Cleans (35/20)|(25/15)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

(Score is Rounds + Reps)