5/13/20



WARM-UP 20 Calves Raises

20 Toe Raises

10 Knee Pulls

10 Heel Pulls

10 Figure Fours

10 High Kicks/Toe Soldiers

5  Inch Worms

200m Run

3 Rounds

5 Pull-ups

10 Jumping Jacks

7 Push-ups

10 Mountain Climbers

9 Air Squats

100m Run

HOME GYM TRACK For Time

400m Run

20 Pull-ups

40 Push-ups

60 Air Squats

Into,

400m Run

2 Rounds

10 Pull-ups

20 Push-ups

30 Air Squats

Into,

400 Run

4 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

Into, 

400m Run


**Vest for those looking for additional work

MINIMAL EQUIPMENT TRACK For Time

400m Run

20 Pulls

40 Push-ups

60 Air Squats

Into,

400m Run

2 Rounds

10 Pulls

20 Push-ups

30 Air Squats

Into,

400 Run

4 Rounds

5 Pulls

10 Push-ups

15 Air Squats

Into, 

400m Run


Alternative Equipment/Movement

Run

  • 1:45-2 mins

Pulls

  • Body Rows (Rings or Inverted)

  • Bent over Weighted Rows

  • Banded Rows


Push-ups

  • Kneeling Push-ups

  • Elevated Push-ups

BODY WEIGHT TRACK For Time

400m Run

20 Scap Retractions

40 Push-ups

60 Air Squats

Into,

400m Run

2 Rounds

10 Scap Retractions

20 Push-ups

30 Air Squats

Into,

400 Run

4 Rounds

5 Scap Retractions

10 Push-ups

15 Air Squats

Into, 

400m Run

COACHES CHALLENGE 5 Rounds **Not For Time

:10 sec Hollow Hold

+

10 Hollow Rocks

+

20 Seated Russian Twist

**Perform all with weight

STRENGTH Bent Over Rows (Pronated): 5 sets x5 reps


**Pulling BB into hip hinge (point of contact)

MOBILITY Calf stretch (30 sec each)

Toes high on the wall

Bring hips in


Hip opener (1 min each)

Front lunge stance, one hand on the floor, the other pushes knee out.


Child's pose (1 min)

Rest butt on the heels, reach forward with the arms and bring head and chest down.


Scorpion (1 min each)

Body facing down, one arm stretched to the side, rotate torso and bring opposite foot on the direction of 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

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