Saturday

27
Mar

Saturday

Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1: 45s Row/Bike/Run/Jumping Jacks

Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Alt. V-ups

400/300m Row

40 Alt. V-ups

300/200m Row

30 Alt. V-ups

200/150m Row

20 Alt. V-ups

100/75m Row

10 Alt. V-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups

200/150m Row (or 100m Run)

20 Alt. V-ups

100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)