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Writer's pictureBlack Iron Athletics

01/05/24

ACTIVATION & CORE (12 minutes)

EMOM for 12 minutes

Minute 1) Echo Bike

Minute 2) Inch Worms

Minute 3) KB Pull-throughs

Minute 4) Glute Bridges


SKILL (8 minutes)

Handstands

Level 1) Pike Hold (or) Wall Walks

Level 2) Holds & Presses

Level 3) Freestanding & Walking


STRENGTH (15 minutes)

Shoulder Press

9-9-6-6-3-3


One set every 2-3 minutes


Level 1) Use DBs or PVC as needed

Level 2) Recommended percentages 70-75-80-85-90-90+%


METCON (12 minutes)

4 Rounds for reps

1-minute 50' Shuttle Runs (down & back = 1 rep)

REST 30 seconds

1-minute Air Squats

REST 30 seconds

Level 1) Echo bike instead of shuttle runs

Level 2) As designed

Level 3) With a weighted Vest @ 20/15

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