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