5/8/20



WARM-UP 2 Rounds

5 Birddogs **each side

10 Quadrupeds

10 Split Squats **each side

AMRAP 5

10 Fwd & Bkwd Hops

10 Side to Side Hops

5 Kang Squats

5 Burpees

50 Jump Rope Single Unders

25 Double Unders

HOME GYM TRACK For Time 

100 DUs

30 Cleans @95/65

100 DUs

25 Bar Facing Burpees

100 DUs

20 Front Rack Lunges

100 DUs

15 Bar Facing Burpees

100 DUs

10 Bear Complexes


**Bear Complex:

Power Clean + Front Squat + S2OH + Back Squat + S2OH

**Also accepted:

Squat Clean Thruster + Back Rack Thrusters


**150 Single Unders in substitution for DUs

MINIMAL EQUIPMENT TRACK For Time 

100 Jumping Variations 

30 Cleans 

100 Jumping Variations

25 Facing Burpees

100 Jumping Variations

20 Front Rack Lunges

100 Jumping Variations

15 Facing Burpees

100 Jumping Variations

20 Squat Clean Thrusters


Alternative Equipment/Movement

Jumping Variations

  • Jumping Double Taps

  • Alt. Toe Taps

  • Alt. Lateral Hops

  • Jumping Jacks


Cleans/Squat Clean Thrusters

  • Double DB or KBs

  • Alternating Single Arm

  • Medball 

  • Plate G2Shoulder


Burpees

  • Face object to perform burpee followed by a forward jump over lifting piece


Lunges

  • Front rack style hold

BODY WEIGHT TRACK For Time 

100 Jumping Variations 

50 Air Squats

100 Jumping Variations

25 Burpees

100 Jumping Variations

50 Lunges

100 Jumping Variations

25 Facing Burpees

100 Jumping Variations

50 Air Squats

COACHES CHALLENGE Handstand Walks

Opt 1

5-7 Minutes Handstand Obstacle Course


Opt 2

5-7 Minutes Handstand Walking/Freestanding Holds


Opt 3

10 Handstand Shrugs + :20 second HS Hold x6 sets

**Rets as needed


Opt 4

80 Plank Wall Walks AFAP

MOBILITY Calve stretch (30 sec each)

- place toe high on the wall

- bring hips in


Hip opener 1 min

-Rest back flat on the wall

-Deep squat stance

-Elbows open the knees out


Wall hinge (1 min)

-both hands high on the wall

-knees slightly bent

-head pushes through the arms

-back straight


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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