6/1/20
Here is your workout of the day!
Strength
Clean Grip Deadlift: 5 sets x3 reps Tempo: 4.2.x.0
**Building in weight
**5 working sets
Gymnastics
EMOM x5
1-2 Strict Pull-ups + 6-8 Pull-ups **Unbroken
Alternatives
Banded x6-8 strictÂ
Rows (ring/inverted): x9-12 reps
METCON
AMRAP 13
100m Row (increase 50m each round)
10 Push-ups
10 Box Jumps @24/20"
**Row will increase every round by 50m from the previous round
**Row example
Round 1: 100m
Round 2: 150m
Round 3: 200mÂ
Round 4: 250m
etc.
Coaches ChallengeÂ
Push-ups—> 10 Strict Ring Dips
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
Happier. Healthier.
Your friends at BICF