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