5/18/20

HERE IS YOUR WORKOUT OF THE DAY

WARM-UP

Tabata x8 (:20 sec work/:10 sec transition

• Sit-ups

• Supermans

(2 stations)

—

3 Rounds

5 Inchworms

10 Good mornings

5 Push-ups

10 Air Squats

5 Pulls (pull-ups, rows, etc.)

—

3-4 mins working on specifics

STRENGTH

7 Front Squats: Building from the floor

**First rep can be a Squat Cleans

METCON For Time

20.18.16.14.12.10.8.6.4.2

Wall Balls @20/14

10.9.8.7.6.5.4.3.2.1

Strict Pull-ups

RX+ 

5 Rounds

20 Wall Balls

7/5 Muscle Ups

MINIMAL EQUIPMENT MODIFICATIONS For Time

20.18.16.14.12.10.8.6.4.2

Thrusters

10.9.8.7.6.5.4.3.2.1

Strict Pull-ups

Alternative Equipment/Movement

Thrusters

• BB @75/55

• Double DB/KB @35-53/25-35

• Single DB/KB **splitting the reps 50/50

• Medball/Plate AHAP (as heavy as possible)

S-Pull-ups

• Banded

• Ring Rows

• Inverted Rows

• Bent over BB Rows

• Double DB/KB Rows @50-53/35

• Single DB/KB Rows @70/50-53

COACHES CHALLENGE

AFAP **Partitioned

100 BB Strict Press

100 BB Bent-over Row 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 hashtag #blackironcf Happier. Healthier. Your friends at BICF