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 strict 

  • 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: 200m 

Round 4: 250m

etc.


Coaches Challenge 

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

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