4/28/20



WARM-UP 30ft Knee Pulls 

10 Scap Retractions

30ft Heel Pulls 

10 Quadruped/T-spine Rotations **each side

30ft Backward Bear Crawl/20 Plank Toe Touches

:15 sec on/:15 sec off

  • Mountain Climbers

  • Supermans

  • Push-ups w/downward dog

  • Lying Knee Tucks

x3 Rounds

HOME GYM TRACK Interval Repeats: :30 Second Stations 

St 1: Hang Snatches @95/65

St 2: Box Jumps over @24/20"

St 3: Strict Pull-ups

St 4: Max Cal Bike

x4 Rounds/Rest 3 minutes between rounds


**There is no transition time between movements


**Score will be total reps combined of the Four movements


**There will be Four total rounds with Four separate scores

MINIMAL EQUIPMENT TRACK Interval Repeats: :30 Second Stations 

St 1: Hang Snatches

St 2: Jumps 

St 3: Strict Pulls

St 4: 100m Sprint

x4 Rounds/Rest 3 minutes between rounds


**A vest can be added for those who have available. The vest will be worn for all movements


H.Sn

  • DB/KB (Double or (Single-alt))

  • KB Swings 

  • Plate or Medball Russian Swings

Jumps

  • Side to Side Single Leg Jumps

  • Jumping Knee Tucks

  •  Jumping Air Squats

Pulls

  • Ring Rows

  • Inverted Rows

  • Bent-over Rows

Run (due to weather)

  • Complete as many DUs as possible

  • :20 seconds hard

BODY WEIGHT TRACK Interval Repeats: :30 Second Stations 

St 1: No Push Burpees

St 2: Broad Jumps

St 3: Plank Toe Touches

St 4: 100m Sprint

x4 Rounds/Rest 3 minutes between rounds

COACHES CHALLENGE 5 Rounds

10 Cossack Squats

10 Single Leg Glute Bridges **each side

MOBILITY Medium Pec stretch (30 sec each)

-palm, hand and elbow (shoulder height) on the wall 

-feet and head turn the other way

Hip opener (30 sec each)

-front lunge stance

-knee is pushed outwards 

Child's pose (1 min)

-buttocks on heels and arms outstretched

-hands on the ground

-neutral head


Cobra (30 sec)

-pelvis in contact with the ground

-extended arms, torso opening

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. Follow @blackironcf and tag us with the hashtags #blackironcf #supportyourlocalbox Happier. Healthier. Your friends at BICF

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