5/2/20



WARM-UP 2 Rounds

12 Plank Toe Touches

12 Mountain Climbers

12 Burpees stepping "down & up”

AMRAP 9 @ W-U Pace (no more than 4 Rnds)

3 inch worms

3 worlds greatest stretch **each side

6 sit-ups

6 air squats

24 Single unders (toe taps)

HOME GYM TRACK For Time

100 Double Unders (150 Singles)

50 Sit-ups

30 Squat Cleans @135/95

50 Sit-ups

100 DUs (150 Singles) 

MINIMAL EQUIPMENT TRACK For Time

100 DUs

50 Sit-ups

30 Squat Cleans 

50 Sit-ups

100 DUs


Alternative Equipment/Movement

DUs (jumping variations)

  • Jumping Double Taps

  • Alt. Toe Taps

  • Alt. Lateral Hops

  • Jumping Jacks


Sqt Cleans

  • DB or KB (double)

  • alternating DB or KB (single)

  • Plate or Medball


**Added Challenge 

For those with limited equipment and weight:

Perform sit-ups with the same equipment being used for Squat Cleans 

BODY WEIGHT TRACK For Time

100 Jumping Variations

50 Sit-ups

75 Air Squats 

50 Sit-ups

100 Jumping Variations


**Jumping variations

  • Jumping Double Taps

  • Alt. Toe Taps

  • Alt. Lateral Hops

  • Jumping Jacks

COACHES CHALLENGE 50-40-30-20-10

Seated Russian Twist

**Resting :30 seconds between

MOBILITY hip opener (30 sec each)

-front lunge stance

-knee is pushed outwards


half lotus on wall (30 sec each)

-foot flat against the wall 

-ankle on the opposite knee

-hand pushes knee to wall


Wall hinge (1 min)

-hands flat against the wall

-arms and legs tense, push pelvis backward

-maintain a natural lumbar curve


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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