WARM-UP 20 Mountain Climbers
15 Body Good mornings
10 No Push Burpees
15 Good mornings
20 Mountain Climbers
—
3 Rounds
3 Double Push Burpee
6 Air Squats
9 Sit-ups
12 Alt Lateral Lunges
HOME GYM TRACK Running Clock
Every 3 Mins
6 DB Renegade Rows @50/35
9 DB Hang Power Cleans
12 DB Front Rack Lunges
(x3 Rounds)
Into,
Every 3 mins
6 DB Devil Presses @50/35
12 DB Box Step Overs @24/20”
(x3 Rounds)
**All DB work will be completed with Two DBs
MINIMAL EQUIPMENT TRACK Running Clock
Every 3 Mins
6 Rows
9 Hang Power Cleans
12 Front Rack Lunges
(x3 Rounds)
Into,
Every 3 mins
6 Devil Presses @50/35
12 Weighted Box Step Overs @24/20”
(x3 Rounds)
**DB work will be completed with Two DBs
Alternative Equipment/Movement
Rows
DB or KB Renegade Rows
All other equipments perform as “Bent over Rows” x8 Reps w/pause @top
HPC
DB or KB (double)
All other equipments perform as “Russian Swings"
Lunges
DB or KB (double)
DB or KB (single) Perform in front rack position **6/6 reps
All other equipments perform as goblet style front rack
Devil Presses
DB (double)
KB (double) **chest does not need to count
DB or KB alternating (single)
Medball
Plate Perform: 6 Burpees onto Plate + 6 G2OH
# Box Step Overs
DB or KB (double)
All other objects complete as “Step Ups” reaching full extension
BODY WEIGHT TRACK Running Clock
Every 3 Mins
3 Broad Jumps
12 Forward Lunges
3 Broad Jumps
12 Backward Lunges
(x3 Rounds)
Into,
Every 3 mins
8 Shoulder Taps
4 Burpees
8 Jumping Air Squats
4 Burpees
-Max Hollow Hold (1 attempt, then rest remaining time)
(x3 Rounds)
COACHES CHALLENGE Opt 1
Unbroken Double Unders
10-20-30-40-50
Opt 2
3 Minutes Max DUs
MOBILITY Pigeon pose (40 sec each)
-front lunge start
- external face of the foot and knee on the floor
Butterfly (40 sec)
-the sole of the feet together
-hands grab on to ankles and slowly pushes knees downwards with the elbows
-back straight
Armless child's pose (1 min)
-buttocks on heels, head in line with the torso
-arms stretch out before bending elbows
-elbows bent, palms of hands flat on the back
Crossed prayer (40 sec each)
-arm stretched under the chest, palm up
- elbow to the top
-hand as far away as possible, shoulder on the ground
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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