5/5/20



WARM-UP 2 Rounds

15 Body Goodmornings (banded)

10 Scap Retractions

5 Quadruped/T-spine Rotations

AMRAP 6

15 Jumps Rope Single Unders

10 alt Jumping Lunges

5 No Push Burpees

:15 sec HS Hold

HOME GYM TRACK Running Clock

AMRAP 9 @80%

300/250m Row

40ft Handstand Walk

50 DUs

Rest 3 mins

AMRAP 6 @80%

6 alt Hang DB Snatches @50/35

8 DB Box Step Ups @24/20”

6 Box Facing Burpees Over 

**All DB work performed w/single

Rest 1 min

AMRAP 3 @90%

Max DB Man-makers @50/35

**Double DBs

MINIMAL EQUIPMENT TRACK Running Clock

AMRAP 9 @80%

Mono-Structural piece

40ft Handstand Walk

50 Jumping Variations

Rest 3 mins

AMRAP 6 @80%

6 alt Hang Snatches 

8 Weighted Box Step Ups @24/20”

6 Box Facing Burpees Over 

**All DB work performed w/single

Rest 1 min

AMRAP 3 @90%

Max Man-makers @50/35

**Double DBs


Alternative Equipment/Movement

Mono-Structural

  • 300m Row

  • 12/10 Cal Assault Bike

  • 600/500m Bike Erg

  • 300m Ski Erg

  • 200m Run


HS Walk

  • 2 Wall Walks

  • 40ft Backward Bear Crawl


Jumping Variations

  • Jumping Double Taps

  • Alt. Toe Taps

  • Alt. Lateral Hops

  • Jumping Jacks


Hang Snatches

  • DB or KB Snatches

  • KB Swings (Full Range)

  • Hang BB Snatches (no weight)


Weighted Step Over

  • DB, KB, Medball, Plate

  • Stepping up and over an elevated surface


Man-Makers

  • alternating hands for single DB or KB

  • Medball Perform: Burpee Squat Cleans

  • Plate Perform: 5 Burpee onto plate + 5 Plate Thrusters

BODY WEIGHT TRACK Running Clock

AMRAP 9 @80%

200m Backward Running

40ft Handstand Walk

50 Jumping Variations

Rest 3 mins

AMRAP 6 @80%

4 Reverse Burpees 

8 Lateral Lunges

4 Burpee Broad Jumps

**All DB work performed w/single

Rest 1 min

AMRAP 3 @90%

Complex:

4 Mountain Climbers

2 Plank Knee Tucks

1 Air Squat

= 1 Rep


HS Walk

  • 20 Plank Shoulder Taps

  • 40ft Backward Bear Crawl


Jumping Variations

  • Jumping Double Taps

  • Alt. Toe Taps

  • Alt. Lateral Hops

  • Jumping Jacks

COACHES CHALLENGE Double Unders

Opt 1

Unbroken Double Unders

10-20-30-40-50-40-30-20-10


Opt 2:

1 Min on/:30 Seconds Off

Max Reps

x3 Sets

MOBILITY Lying Knee hug (1 min each)

-body facing up

-bring knee to chest

-hold with both arms


Supine scorpion (30 sec each)

-body facing up, knee to chest

-rotate knee with the opposite arm

-keep other shoulder and hand on the floor


Child's pose (1 min)

-Butt on the heels

-Arms extended forward

-Head down between the arms


Cobra (30 sec)

-body facing down

-push away from the floor keeping chest high and hips low


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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