5/12/20
WARM-UP 2 Rounds
15 Body/Banded Good mornings
10 Single Leg Glute Bridges **each side
5 Lying Knee Tucks
—
AMRAP 5
5 Push-ups
3 Burpees
:10 sec Hollow Hold
3 Inch worms
5 Supermans
HOME GYM TRACK 14 Minute Clock @80%
50 Burpee (Buy-in)
AMRAP
10 DB Renegade Rows @50/35
10 DB Deadlifts @50/35
10 DB Push Presses @50/35
20 Sit-ups
**all DB work performed as double DBs
**For those who can perform GHD Sit-ups x15 reps
MINIMAL EQUIPMENT TRACK 14 Minute Clock @80%
50 Burpee (Buy-in)
AMRAP
10 Renegade Rows
10 Deadlifts
10 Push Presses
20 Sit-ups
Alternative Equipment/Movement
Rows/DLs/Presses
KB double
DB/KB
BB perform: Bent over Pendlay Rows
Plate/MedBall: perform Bent of Rows
BODY WEIGHT TRACK 14 Minute Clock @80%
50 Burpee (Buy-in)
AMRAP
10 Plank Toe Touches
15 Glute Bridges w/1 sec pause @top
10 HSPUs
20 Sit-ups
Alternative Movement
HSPUs
Pike Push-ups
2 Wall Walks
STRENGTH
Snatch Balance: building to a heavy 5 rep, 3 rep, and 1 rep
**No not a max, No misses
COACHES CHALLENGE HSPUs Work **Unbroken sets
Opt 1:
5 sets x5 reps AFAP Strict
Into,
5 sets x10 reps AFAP Kipping
Opt 2:
8 sets x3 reps AFAP Strict
7 sets x7 reps AFAP Kipping
Opt 3:
10 x 1 rep AFAP Strict
10 sets x5 reps AFAP Kipping
Opt 4:
20 sets x3 reps
Opt 5:
75 Push-ups AFAP (changing hands position every rep)
MOBILITY Lying knee hug (30 sec each)
Body facing up on the ground
Bring knee to chest
Hold with both arms
Supine scorpion (1 min each)
Body facing up, bring one knee up to your chest, grab knee with the opposite hand, and push it laterally towards the floor.
Self hug stretch (30 sec each)
Seating down bring one arm across your chest and hold it with the other.
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