5/9/20



WARM-UP 12-16 Heel Pulls 

12-16 Knee Pulls

12-16 Figure Fours

12-16 High Kicks/Toy Soldiers

3 Rounds

3 Inch Worms

9 Glute Bridges

2 Rounds

5 Air Squats w/3 sec pause @bottom

5 Push-ups w/Downward Dog

2 Rounds

5 Jumping Air Squats

3 Broad Jumps

5 Push-ups/HSPUs

HOME GYM TRACK AFAP

1k Row

50 HSPUs

50 KB Swings @ 53/35

MINIMAL EQUIPMENT TRACK AFAP

50 Pulls

50 HSPUs

50 Swings 


Alternative Equipment/Movement

Pulls

  • Deadlifts @225/155

(those with limited weights expand reps to 70)

  • Weighted/Banded Good mornings

(weight being on the lighter side to maintain a proper position, with it being a more technical and body awareness movement)

  • 50 Rows + 50 Air Squats

(Rows can be ring, inverted or weighted)


HSPUs

  • Kipping or Strict

  • Weighted Shoulder Press

  • Pike Push-ups

  • Push-ups

  • 10 Wall Walks


Swings

  • Single Arm alternating Snatches

  • BB Hang Snatches

(weight allowing for 8 or unbroken reps)

BODY WEIGHT TRACK AFAP

50 V-ups

50 HSPUs

50 Burpee Broad Jumps


Alternative Movement

HSPUs

  • Kipping or Strict

  • Weighted Shoulder Press

  • Pike Push-ups

  • Push-ups

  • 10 Wall Walks

COACHES CHALLENGE Pull-ups

Opt 1:

5 sets x10 Reps **unbroken


Opt. 2:

7 sets x7 Reps **UB


Opt 3:

10 sets x5 Reps **UB

MOBILITY Self hug stretch (1 min each)

-One arm across the chest

-Other arm holds it


Tricep stretch (30 sec each side)

-one hand crosses behind the head

-the other grabs elbow and pushes it down


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


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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