4/14/20

Welcome back here is what we have for the day! WARM-UP

20 mountain climbers

15 arm swings

20 mountain climbers

15 jumping Jacks

8-6-4-2

Burpees

Forward + Backward Lunge


HOME GYM & MINIMAL EQUIPMENT


HOME GYM TRACK AMRAP 5

7 Push Press @95-115/65-80

7 Weighted Box Step Overs @24/20” w/DBs @50/35 (2)

Rest 5 Mins/Repeat 


**those using single DB or KB will perform “Box Step Ups” full extension at the top MINIMAL EQUIPMENT TRACK AMRAP 5

7 Push Press 

7 Weighted Box Step Overs 

Rest 5 Mins/Repeat 


Alternative Equipment/Movement

Push Press

  • DB or KB (double)

  • DB or KB Single x5 reps **each side

  • HSPUs

  • Plate Strict Press

  • Medball Shoulder to shoulder (up and over the head)


Step Overs

  • “Box Step Ups” full extension at the top

  • Stepping up to any elevated surface that allows a 90-degree crease at the hip and knee

BODY WEIGHT TRACK

AMRAP 5

8 Push-ups

10 No Push Burpees

12 Side to Side Jumps

Rest 5 Mins/Repeat

COACHES CHALLENGE

HS Holds (belly to the wall): :15-::30 sec on/1 Min off

x4-5 Rounds

MOBILITY (1 minute each side)

  • Knee hug (only 30 sec)

  • Supine scorpion

  • Scorpion

Mission accomplished! Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Tag us @blackironcf with the hashtags #blackironcf #supportyourbox. Happier. Healthier. Your friends at BICF

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