5/7/20



WARM-UP 3 min Bike :30 sec hard/:30 sec easy  (mono-structural piece)

3 Rounds

5 Donkey Kicks **each side

10 Plank Toe Touches

15 Body good mornings

10 Plank Shoulder Taps

5 Broad Jumps


mono-structural piece:

  • bike

  • rower

  • treadmill

  • elliptical 

  • etc.

HOME GYM TRACK EMOM x12

Min 1: 15/12 Cal Bike (:45 sec Cap)

Min 2: 15 No Push Banded Burpees

Rest 2 mins

10.8.6.4.2.4.6.8.10

Plate G2OH

T2B

MINIMAL EQUIPMENT TRACK EMOM x12

Min 1: 15/12 Cal Bike (:45 sec Cap)

Min 2: 15 No Push Banded Burpees

Rest 2 mins

10.8.6.4.2.4.6.8.10

G2OH

T2B


Alternative Equipment/Movement

Bike:

  • 15/12 Cal Row

  • 15/12 Cal Bike erg

  • 12/10 Cal Ski erg

  • 100ft Sled Drag

  • 100m Weighted run


No Push Banded Burpees

  • Perform without band


G2OH

  • Plate

  • DB or KB Snatches

  • Medball


T2B

  • Knee Tucks

  • V-ups

  • Lying Knee Tucks

  • Sit-ups

BODY WEIGHT TRACK EMOM x12

Min 1: :30 seconds Bicycle Kicks

Min 2: 15 No Push Burpees

Rest 2 mins

10.8.6.4.2.4.6.8.10

Plank Wall Walks 

V-Ups/Lying Knee Tuck/Sit-ups

COACHES CHALLENGE 5  Rounds **Not For Time

20 Alt Supermans (contralateral) 

:40 sec Wall Squat Hold

:60 sec Glute Bridge Hold

MOBILITY Pigeon pose (1 min each)

-the external part of foot and knee on the floor

-other leg back

-chest high


Knee hug (30 sec each)

-body facing up

-bring knee to chest

-hold with both arms


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


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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