Welcome back here is what we have for the day! WARM-UP
3 Rounds
20 Mountain Climbers
20 Jumping Jacks
10 Knee Pulls
10 heel Pulls
—
10-8-6
Jumping Lunges
Broad Jumps
alt. side planks
HOME GYM & MINIMAL EQUIPMENT
HOME GYM TRACK Running Clock
AFAP
16 alt DB Split Snatches @50/35
16 Box Jumps @24/20”
14 alt DB Split Snatches
14 Box Jumps
12 alt DB Split Snatches
12 Box Jumps
—
Rest 4 mins
—
AFAP
21 Burpees Over DB
64 DUs
15 Burpees Over DB
45 DUs
9 Burpees Over DB
27 DUs MINIMAL EQUIPMENT TRACK Running Clock AFAP 16 Snatches 16 Box Jumps @24/20” 14 Snatches 14 Box Jumps 12 Snatches 12 Box Jumps — Rest 4 mins — AFAP 21 Burpees Over (object) 63 DUs 15 Burpees Over (object) 45 DUs 9 Burpees Over (object) 27 DUs Alternative Equipment/Movement Snatches * Double KB or DB Snatches * Alt KB or DB Snatches * Plate or Medball G2OH Box Jumps * Jumping Lunges * Mountain Climbers (double reps) DU (Jumping variations) * Jumping Double Taps * Alt. Toe Taps * Alt. Lateral Hop BODY WEIGHT TRACK
Running Clock
32 Jumping Lunges
16 Plank Wall Walks
28 Jumping Lunges
14 Plank Wall Walks
24 Jumping Lunges
12 Plank Wall Walks
—
Rest 4 mins
—
50 Mountain Climber Burpee
(2 Mountain Climbers + 1 Burpee)
COACHES CHALLENGE
HS Freestanding Hold (w/wall support) :15-:20 sec on/:40 sec off
x4-5 Rounds
MOBILITY (1 minute each side)
Calve stretch
Pigeon
Lat stretch
Self hug stretch
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. Tag us @blackironcf with the hashtags #blackironcf #supportyourbox.
Happier. Healthier.
Your friends at BICF
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