4/15/20

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

2 Rounds 12 Calve Raises 12 Jumping Jacks 12 Toes Raises 12 Mountain Climbers — 2 Rounds 4 inch worms 8 Toy Soldiers/High Kicks 4 Push-ups w/downward dog 8 alt supermans — 4 Rounds 100m Run 3 Burpees 5 Jumping Air Squats

HOME GYM & MINIMAL EQUIPMENT

HOME GYM TRACK Running Clock

Every 4 Mins

400m Run

x3

Into,

Every 3 Mins

10 C2B/Pull-ups

10 Thrusters @95/65

x3 Rounds

Into,

Every 2 Mins

200m Run

x3 Rounds

Into,

Every Minute

12-15 Burpees over BB

x3 Rounds MINIMAL EQUIPMENT TRACK Running Clock

Every 4 Mins

400m Run

x3

Into,

Every 3 Mins

10 (Pulls)

10 Thrusters 

x3 Rounds

Into,

Every 2 Mins

200m Run

x3 Rounds

Into,

Every Minute

12-15 Burpees over (object)

x3 Rounds

Alternative Equipment/Movement

Thrusters

• KB, DB, Plate

• Medball performed as WB to a target 9ft-10ft

• Single-arm x7 reps **each side

Pull-ups:

• Ring Rows (feet elevated for those who can)

• Elevated rows (feet elevated for those who can)

• Bent over BB Rows

• Single-arm Rows x7 reps **each side

Running

400m: 1:30-2 mins

200m: :40-:60 sec 

BODY WEIGHT TRACK

Running Clock

Every 4 Mins

400m Run

x3

Into,

Every 3 Mins

10 Plank Toe Touches

15 Air Squats

x3 Rounds

Into,

Every 2 Mins

200m Run

x3 Rounds

Into,

Every Minute

12-15 Burpees (Lateral Hops)

x3 Rounds

COACHES CHALLENGE

HS Hold Complex: :6-10 HS Shrugs + :10-:15 sec Hold

x4-5 Rounds

MOBILITY (1 minute each side)

• Calve stretch

• Squat opener

• Medium pec stretch

• Wall hinge

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