5/14/20
WARM-UP 2 Rounds
15 Body Good mornings
10 Plank Shoulder Taps
5 No Push Burpees
—
AMRAP 6
5 Push-ups w/downward dog
10 Sit-ups
10 Lunges
100m Backward Run
HOME GYM TRACK 4 Rounds
6 No Push Rebounding Burpees
5 Clean n’ Jerks @95/65
4 No Push Rebounding Burpees
30ft Walking Lunge Thruster @95/65
2 No Push Rebounding Burpees
10 Cal Bike
**Rest 3-4 mins between Rounds
MINIMAL EQUIPMENT TRACK 4 Rounds
6 No Push Rebounding Burpees
5 Clean n’ Jerks
4 No Push Rebounding Burpees
30ft Walking Lunge Thruster
2 No Push Rebounding Burpees
10/8 Cal Bike (Mono-structural)
**Rest 3-4 mins between Rounds
Alternative Equipment/Movement
CnJ/Lunge Thrusters
DB/KB Double @50/35
DB/KB Single alternating...Thrusters alternating 15ft/15ft
Medball/Plate G2OH x10 Reps
Mono-Structual
10/8 Cal Row
8/7 Cal Echo bike
12/10 Cal Bike Erg
10/8 Cal Ski Erg
100m Run
BODY WEIGHT TRACK 4 Rounds
6 No Push Lateral Rebounding Burpees
30ft Bear Crawl
30ft Walking Lunge
4 No Push Lateral Rebounding Burpees
30ft Bear Crawl
30ft Walking Lunge
2 No Push Lateral Rebounding Burpees
20 Mountain Climbers
**Rest 3-4 mins between Rounds
COACHES CHALLENGE Complete:
400m Walking Lunge
STRENGTH Accumulate 20 Turkish Get-Ups
MOBILITY Wall hinge (1 min)
Both arms high on the wall, keep your back flat and head neutral. Push head through the arms
Squat opener (1 min)
Rest your back on the wall, deep squat stance, open the knees with the elbows.
Pigeon pose (30 sec each)
The external part of foot and knee on the floor, the other leg back.
Keep your chest high
Tricep stretch (30 sec each side)
one hand crosses behind the head, the other grabs elbow and pushes it down
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