WARM-UP 3 Rounds
:20 seconds on Ankle Mobility **each side
10 Hollow Body & Release
—
2 Rounds
5 Push-ups
10 Plank Knee Tucks
10 Split Squats **each side
—
8-6-4
Forward Lunge + Backward Lunge
Handstand Shrug (elbows remain locked out)
HOME GYM TRACK Running Clock
AMRAP 3
12 Pistols
8 T2B
4 Strict HSPUs
—
Rest 1:30
—
AMRAP 3
12 HSPUs
8 Pistols
4 T2B
—
Rest 1:30
—
AMRAP 3
12 T2B
8 HSPUs
4 Pistols
Alternative Movement
Pistols
Goblet Squats
MINIMAL EQUIPMENT TRACK Running Clock
AMRAP 3
12 Pistols
8 T2B
4 Strict HSPUs
—
Rest 1:30
—
AMRAP 3
12 HSPUs
8 Pistols
4 T2B
—
Rest 1:30
—
AMRAP 3
12 T2B
8 HSPUs
4 Pistols
Alternative Equipment/Movement
Pistols
Goblet Squats
Goblet Lunges
Lunges (no weight)
T2B
V-ups
Lying Knee tucks
Sit-ups
HSPUs
Pike push-ups
Wall Walks: (1-3-2)
Push-ups
BODY WEIGHT TRACK Running Clock
AMRAP 3
12 Pistols
8 V-ups/Sit-ups
4 Strict HSPUs
—
Rest 1:30
—
AMRAP 3
12 HSPUs
8 Pistols
4 V-ups/Sit-ups
—
Rest 1:30
—
AMRAP 3
12 V-ups/Sit-ups
8 HSPUs
4 Pistols
COACHES CHALLENGE 100 Plank Toe Touches AFAP
MOBILITY Quad stretch (1 min each)
-knee bent, foot in a natural position
-lying in the thigh axis
-other leg stretched, in line with the body
Supine scorpion (40 sec each)
-lying on your back with your arms in a cross
-foot placed close to the opposite hand
-back of hands in permanent contact with the ground
Self hug stretch (40 sec each)
-opposite hand pulling the elbow
-straight torso
-tightened abdominal
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 #supportyourlocalbox Happier. Healthier. Your friends at BICF
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