5/4/20



WARM-UP :15 sec Hollow Body Hold

:15 sec of Supermansn (open & close)

x4 Rounds

2 Rounds

5 inchworms

10 glute  bridges

5 push-ups

10 lunges

8-6

Air Squats 

Burpees

4-2

Jumping Air Squats

Burpees

HOME GYM TRACK 5 Rounds

12 Deadlifts @115-135/85-95

9 Hang Power Cleans 

6 Shoulder 2 Overhead

9 Back Squats

12 Weighted Sit-ups 

MINIMAL EQUIPMENT TRACK 5 Rounds

12 Deadlifts 

9 Hang Power Cleans 

6 Shoulder 2 Overhead

9 Weighted Squats

12 Weighted Sit-ups 


Alternative Equipment/Movement

DLs/HPC/S2OH

  • Double DB or KBs

  • Single DB or KB Perform:

5 Rounds

16 alt DB DLs

12 S.A HPC 6/6

8 S.A OH Presses 4/4

12 Weighted Squats

16 Weighted Sit-ups

**S.A: Single Arm


(Medball or Plate)

5 Rounds

12 DLs

10 Russian Swings

8 Strict Presses

10 Weighted Squats

12 Weighted Sit-ups

BODY WEIGHT TRACK 5 Rounds

20 Glute Bridges w/pause @top

16 Plank Toe Touches

12 Pike Push-ups

16 Sit-ups

20 Lunges

Alternative Movement

Pike Push-ups

  • Body elevated

  • Feet on the floor

  • Kneeling

COACHES CHALLENGE HSPUs Work **Unbroken sets

Opt 1:

5 sets x10 reps  AFAP


Opt 2:

7 sets x7 reps


Opt 3: 

10 sets x5 reps


Opt 4:

16 sets x3 reps


Opt 5:

65 Push-ups AFAP (changing hands position every rep)

MOBILITY Wall hinge (1 min)

-both hands high on the wall

-knees slightly bent

-head pushes through the arms

-back straight


Standing Hamstring Stretch (1 min)

-stand tall

-slowly start bringing chest to the ground

-keep back straight and kees locked


Hip opener (30 sec each)

-wide Lunge stance

-one hand on the floor, the other pushes the knee out


Scorpion (30 sec each)

-Body facing down on the floor

-one arm extended to the side

-the opposite foot rotates on the direction of the 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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