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