5/1/20

WARM-UP 16-20 Calve raises

16-20 Toe Raises

16-20 Arm Crossovers

16-20 Arm Swings

— 

:20 sec on/:10 sec off x16 Rounds (total)

• Jogging in place (or bike/rower)

• Lunges

• G2OH (no push burpees for those w/o equip)

• Burpees

HOME GYM TRACK 3 Rounds

800m Run

30 KB Swings @53/35 

30 Push-ups

MINIMAL EQUIPMENT TRACK 3 Rounds

800m Run

30 Swings 

30 Push-ups 

Alternative Equipment/Movement

Run

3:30-4 Mins (time frame for those not marked out

Swings (full swings over head)

• KB

• DB (double or single)

• Plate

• Medball

Push-ups

• Knee Push-ups

• Elevated Push-ups

BODY WEIGHT TRACK 3 Rounds

800m Run

30 Glute Bridges (pause @top)

30 Push-ups + Plank Toe Touch

COACHES CHALLENGE Opt 1

5 Minutes Max Handstand Walk

Opt 2

50 Handstand Shoulder Taps

Opt 3

Accumulate 3 Minutes in a Handstand Hold

Opt 4

50 Plank Wall Walks

MOBILITY calve stretch (1 min each)

-toes against the wall

-leg stretched, heel as close as possible to the wall

-push your hips forward against the wall

lying knee hug (30 sec each)

-back flat against the floor

-knee comes up to the chest

-hands push knee towards the chest

supine scorpion (30 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

scorpion (30 sec each)

-body facing down on the floor

-arm stretched out on one side, flexed on the other

-foot turns following the stretched arm

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