5/6/20



WARM-UP 20 alt calve Raises

15 Jumping Jacks

20 Mountain Climbers

15 Jumping Jacks

200m Run

5-3-1 

Pulls (Pull-ups, Bent over Rows, Etc.)

Push-ups

Ait Squats 

**100m Sprint after every Round

**Rest approximately :30 seconds between rounds

HOME GYM TRACK 3 Minutes on/2 Minutes Off w/Vest (28:30)

Rnd 1: 

400m Run

AMRAP

Pull-ups

Rnd 2:

400m Run

AMRAP

Push-ups

Rnd 3:

400m Run

Air Squats

@ 15 Minute Mark

2 Minutes on/1 Minute off

Rnd 1:

200m Run

AMRAP

Pull-ups

Rnd 2:

200m Run

AMRAP

Push-ups

Rnd 3:

200m Run

AMRAP Air Squats

--

@24 minute Mark

1 Minute on/:30 Seconds Off

Rnd 1:

100m Run

AMRAP Pull-ups

Rnd 2:

100m Run

AMRAP

Push-ups

Rnd 3:

100m Run

AMRAP

Air Squats

MINIMAL EQUIPMENT TRACK/BODY WEIGHT TRACK Alternative Equipment/Movement

Pulls

  • Body Rows (Rings or Inverted)

  • Bent over Weighted Rows


Push-ups

  • Kneeling Push-ups

  • Elevated Push-ups

COACHES CHALLENGE 6 Rounds

10 Weighted Sit-ups

15 Sit-ups

**Rest as needed Between Sets

MOBILITY Calf stretch (30 sec each)

- place toe high on the wall

- bring hips in


Single arm lat stretch (30 sec each)

-Place one hand high on the wall

-keep back straight and bring head in


Seated straddle (1 min)

-Open feet wide

-hand reach forward


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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