Location
6380 N. Decatur Blvd. Ste 200
North Las Vegas, NV 89084
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex...
1 Deadlift
+
1 Hang Squat Clean
+
1 Front Squat
+
1 Squat Clean
WORKOUT
4 SETS
ON 4:00 RUNNING CLOCK...
50 Double Unders
5 Hang Squat Cleans
(185/135)|(135/95)
15 Box Jump Overs (24/20)*
Max Cal Bike or Row In Time Remaining...
-Rest 1:30 b/t Sets-
*Must step down from the box.
Posted on 01/27/2021 at 01:00 AM
SKILL
ON A 10:00 RUNNING CLOCK...
Rope Climb Practice
(No Measure)
WORKOUT
FOR TIME*
200m DB Front Rack Carry
(50/35)|(35/20)
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack Carry
*For both carries, first 100m in
Front Rack and second 100m in
Farmer Carry for 200m total each
carry
Posted on 01/26/2021 at 01:00 AM
WORKOUT
2 ROUNDS FOR TIME*
1000/800m Row
Into...
21-15-9
Shoulder to Overhead
(95/65)|(65/45)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the
work.
FINISHER
EMOM x 10 MINUTES
MIN 1 - 10 Seated DB Arnold Press
MIN 2 - 10 Seated DB Hammer
Curls
(Score is Weight)
Posted on 01/25/2021 at 01:00 AM
STRENGTH
8-8-6-6-4-4*
Bench Press
*Build from Light-Moderate to
Moderate-Heavy
WORKOUT
EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press
(50/35)|(35/20) in Time
Remaining...
FINISHER
TABATA (8 SETS, :20 ON/:10 OFF)
DB Gun Hold*
*Single or Double DB
Posted on 01/22/2021 at 01:00 AM
WORKOUT
AMRAP x 25 MINUTES
75 Double Unders
25 Russian KB Swings
(70/53)|(53/35)
20 KB Goblet Reverse Lunge
15 Toes to Bar
100m Single KB Suitcase Carry*
*Switch hands at 50m.
Posted on 01/21/2021 at 01:00 AM
STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
NCFIT BENCHMARK
WORKOUT
"PUNCH OUT"
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
Posted on 01/20/2021 at 01:00 AM
STRENGTH
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to
Moderate-Heavy
WORKOUT
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into...
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
COOLDOWN
FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
Posted on 01/19/2021 at 01:00 AM
WORKOUT
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch
(50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike or Row
FINISHER
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported
Row (Athlete Choice)
*No Rest b/t Flutter Kicks and
Superman Hold.
-Rest 1:30 b/t Sets
Posted on 01/18/2021 at 01:00 AM
SKILL
EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up
Practice
MIN 2 - 3 Cycled Push Jerk
(Building)*
*Bar comes from the floor.
Loading should stay moderate and
focus on cycling reps.
(No Measure)
WORKOUT
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)
MU Option 1: Jumping Ring or Bar
Muscle Up
MU Option 2: 6 Ring Rows or Strict
Pull-Ups
COOLDOWN
FOR RECOVERY
5:00 Foam Roll Upper Back
Posted on 01/15/2021 at 01:00 AM
WORKOUT
EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front
Rack Step-Ups
(35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring
Dips
MIN 3 - :45 Plank Hold (Plate on
Back Optional)
MIN 4&5 - 1:45 Run, Bike or Row
*Weight Vest Optional
(No Measure)
OPTIONAL FINISHER
EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold
Posted on 01/14/2021 at 01:00 AM
Monday, Wednesday, Friday: 6AM-10:15AM 3:00PM-7:45PM Tuesday & Thursday: 6AM-10:15AM 4:15PM-7:45PM | |
Saturdays : 7-8AM & 9-10AM *Please note these hours will be trial and based on attendance. |
6380 N. Decatur Blvd. Ste 200,
North Las Vegas, NV 89084
Phone. 702-522-9474
Email. irontaloncrossfit@yahoo.com