5/11/20



WARM-UP 3 Rounds

15 Jumping Jacks

10 Plank Toe Touches

5 Inch worms

--

3 Rounds

5 Kang Squats 

5 Air Squats

5 Burpees

400m Run

HOME GYM TRACK AFAP

30 DUs

60ft Handstand Walk

9 Squat Cleans @65%

60ft HSW

30 DUs

6 Squat Cleans

90 DUs

60ft HSW

3 Squat Cleans

60ft HSW

90 DUs


**Percentage is off most recent 1 rep Clean


**DUs

  • Double reps for single unders

MINIMAL EQUIPMENT TRACK AFAP

30 DUs

60ft Handstand Walk

12 Squat Cleans

60ft HS Walk

30 DUs

12 Squat Cleans

90 DUs

60ft HS Walk

12 Squat Cleans

60ft HS Walk

90 DUs


Alternative Equipment/Movement

DUs

  • Double reps for single unders

  • Jumping Variations:

  • Jumping Double Taps

  • Alt. Toe Taps

  • Alt. Lateral Hops

  • Jumping Jacks


HSW

  • Backward Bear Crawl

  • 3 Wall Walks 

  • Pike Shoulder Taps x20 reps

  • Plank /Wall Walks x20 reps


Squat Cleans

  • DB/KB Double @50-53/35

  • DB/KB Single @50-53/35

  • Medball/Plate AHAP

BODY WEIGHT TRACK AFAP

30 Jumping Variations

60ft Handstand Walk

90ft Broad Jumps

60ft HS Walk

30 Jumping Variations

60 Air Squats

90 Jumping Variations

60ft HS Walk

30ft Broad Jumps

60ft HS Walk

90 Jumping Variations


STRENGTH

Clean: Cluster 1.1.1 **Resting :10 seconds between sets **building to a heavy


Cluster 1.1.1: perform 1 clean (rest :10)…1 clean @same weight (rest)…final clean @same weight


**This is not a Squat Clean Thruster**

COACHES CHALLENGE Double Unders

Opt 1

200 DUs AFAP

**Any breaks after 5 consecutive DUs, perform 3 burpees before next attempt, til completion


Opt 2

EMOM x5 

3 Burpees + :30 second of DUs

MOBILITY Calf stretch (30 sec each)

Toes high on the wall 

Bring hips in


Single arm lat stretch (30 sec each)

Place one hand high on the wall

Push the head through, keeping the back flat


Pigeon pose (1 min each)

The external part of the foot and knee on the floor, the other leg back. Keep your chest high


Seated Hamstring stretch (30 sec each)

one foot in, the other straight

Reach forward with the hands aiming to grab the toes, if it's not possible grab your shins or knees.

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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