4/30/20


WARM-UP 20 Mountain Climbers

15 Body Good mornings

10 No Push Burpees

15 Good mornings

20 Mountain Climbers 

3 Rounds

3 Double Push Burpee

6 Air Squats

9 Sit-ups

12 Alt Lateral Lunges

HOME GYM TRACK Running Clock 

Every 3 Mins

6 DB Renegade Rows @50/35

9 DB Hang Power Cleans

12 DB Front Rack Lunges

(x3 Rounds)

Into,

Every 3 mins

6 DB Devil Presses @50/35

12 DB Box Step Overs @24/20”

(x3 Rounds)


**All DB work will be completed with Two DBs

MINIMAL EQUIPMENT TRACK Running Clock 

Every 3 Mins 

6 Rows 

9 Hang Power Cleans

12 Front Rack Lunges

(x3 Rounds)

Into,

Every 3 mins

6 Devil Presses @50/35

12 Weighted Box Step Overs @24/20”

(x3 Rounds)


**DB work will be completed with Two DBs


Alternative Equipment/Movement

Rows

  • DB or KB Renegade Rows

  • All other equipments perform as “Bent over Rows” x8 Reps w/pause @top

HPC

  • DB or KB (double)

  • All other equipments perform as “Russian Swings"

Lunges

  • DB or KB (double)

  • DB or KB (single) Perform in front rack position **6/6 reps

  • All other equipments perform as goblet style front rack 

Devil Presses

  • DB (double)

  • KB (double) **chest does not need to count

  • DB or KB alternating (single)

  • Medball 

  • Plate Perform: 6 Burpees onto Plate + 6 G2OH

# Box Step Overs

  • DB or KB (double)

  • All other objects complete as “Step Ups” reaching full extension

BODY WEIGHT TRACK Running Clock 

Every 3 Mins

3 Broad Jumps

12 Forward Lunges

3 Broad Jumps

12 Backward Lunges

(x3 Rounds)

Into,

Every 3 mins

8 Shoulder Taps

4 Burpees

8 Jumping Air Squats

4 Burpees

-Max Hollow Hold (1 attempt, then rest remaining time)

(x3 Rounds)

COACHES CHALLENGE Opt 1

Unbroken Double Unders

10-20-30-40-50


Opt 2

3 Minutes Max DUs

MOBILITY Pigeon pose (40 sec each)

-front lunge start

- external face of the foot and knee on the floor

Butterfly (40 sec)

-the sole of the feet together

-hands grab on to ankles and slowly pushes knees downwards with the elbows

-back straight

Armless child's pose (1 min)

-buttocks on heels, head in line with the torso

-arms stretch out before bending elbows

-elbows bent, palms of hands flat on the back

Crossed prayer (40 sec each)

-arm stretched under the chest, palm up

- elbow to the top

-hand as far away as possible, shoulder on the ground


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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