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01/10/24

Writer's picture: Black Iron AthleticsBlack Iron Athletics

WARM UP (12 minutes)

Ski-lay Race (4 minutes)

Two teams will race to accumulate as many calories as possible in 4 minutes. Coach will cue athletes to rotate at random intervals.


2 Rounds (8 minutes)

Bird Dogs

T Spine Rotations > Worlds Greatest Stretch

Alt Plank Toe Touches > Push-ups into Down Dog

Alternating Scorpions

T-W-Y (with small plates)

Arnold Press


SKILL (8 minutes)

Dips


Level 1) Using a Bench (or) Box

Level 2) using the Rig Attachment

Level 3) Ring Dips


STRENGTH (20 minutes)

Push Press

5-5-3-3-1-1


Level 1) Using DBs

Level 2) Recommended percentages (70-75-80-85-90-95+%)


METCON (12 minutes)

For time (12 minute CAP)

50 Thrusters @ 45/35

25 No Push Rebounding Burpees OTB

30 Thrusters @ 45/35

15 No Push Rebounding Burpees OTB

10 Thrusters @ 45/35

5 No Push Rebounding Burpees OTB

500m Shuttle Run


Level 1) Using a PVC instead of a barbell and Bike 1-1.5km Bike instead of the Shuttle Run

Level 2) As Designed

Level 3) Barbell @ 75/55

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