4/29/20


WARM-UP 3 Rounds

:20 seconds on Ankle Mobility **each side

10 Hollow Body & Release

2 Rounds

5 Push-ups

10 Plank Knee Tucks

10 Split Squats **each side

8-6-4

Forward Lunge + Backward Lunge

Handstand Shrug (elbows remain locked out)

HOME GYM TRACK Running Clock 

AMRAP 3

12 Pistols

8 T2B

4 Strict HSPUs

Rest 1:30

AMRAP 3

12 HSPUs

8 Pistols

4 T2B

Rest 1:30

AMRAP 3

12 T2B

8 HSPUs

4 Pistols


Alternative Movement

Pistols

  • Goblet Squats

MINIMAL EQUIPMENT TRACK Running Clock 

AMRAP 3

12 Pistols

8 T2B

4 Strict HSPUs

Rest 1:30

AMRAP 3

12 HSPUs

8 Pistols

4 T2B

Rest 1:30

AMRAP 3

12 T2B

8 HSPUs

4 Pistols


Alternative Equipment/Movement

Pistols

  • Goblet Squats

  • Goblet Lunges

  • Lunges (no weight)


T2B

  • V-ups

  • Lying Knee tucks

  • Sit-ups


HSPUs

  • Pike push-ups

  • Wall Walks: (1-3-2)

  • Push-ups

BODY WEIGHT TRACK Running Clock 

AMRAP 3

12 Pistols

8 V-ups/Sit-ups

4 Strict HSPUs

Rest 1:30

AMRAP 3

12 HSPUs

8 Pistols

4 V-ups/Sit-ups 

Rest 1:30

AMRAP 3

12 V-ups/Sit-ups 

8 HSPUs

4 Pistols

COACHES CHALLENGE 100 Plank Toe Touches AFAP

MOBILITY Quad stretch (1 min each)

-knee bent, foot in a natural position

-lying in the thigh axis

-other leg stretched, in line with the body

Supine scorpion (40 sec each)

-lying on your back with your arms in a cross

-foot placed close to the opposite hand

-back of hands in permanent contact with the ground

Self hug stretch (40 sec each)

-opposite hand pulling the elbow

-straight torso

-tightened abdominal

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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