5/13/20
- Black Iron Athletics
- May 12, 2020
- 1 min read
WARM-UP 20 Calves Raises
20 Toe Raises
10 Knee Pulls
10 Heel Pulls
10 Figure Fours
10 High Kicks/Toe Soldiers
5 Inch Worms
200m Run
—
3 Rounds
5 Pull-ups
10 Jumping Jacks
7 Push-ups
10 Mountain Climbers
9 Air Squats
100m Run
HOME GYM TRACK For Time
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
—
Into,
400m Run
2 Rounds
10 Pull-ups
20 Push-ups
30 Air Squats
—
Into,
400 Run
4 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
—
Into,
400m Run
**Vest for those looking for additional work
MINIMAL EQUIPMENT TRACK For Time
400m Run
20 Pulls
40 Push-ups
60 Air Squats
—
Into,
400m Run
2 Rounds
10 Pulls
20 Push-ups
30 Air Squats
—
Into,
400 Run
4 Rounds
5 Pulls
10 Push-ups
15 Air Squats
—
Into,
400m Run
Alternative Equipment/Movement
Run
1:45-2 mins
Pulls
Body Rows (Rings or Inverted)
Bent over Weighted Rows
Banded Rows
Push-ups
Kneeling Push-ups
Elevated Push-ups
BODY WEIGHT TRACK For Time
400m Run
20 Scap Retractions
40 Push-ups
60 Air Squats
—
Into,
400m Run
2 Rounds
10 Scap Retractions
20 Push-ups
30 Air Squats
—
Into,
400 Run
4 Rounds
5 Scap Retractions
10 Push-ups
15 Air Squats
—
Into,
400m Run
COACHES CHALLENGE 5 Rounds **Not For Time
:10 sec Hollow Hold
+
10 Hollow Rocks
+
20 Seated Russian Twist
**Perform all with weight
STRENGTH Bent Over Rows (Pronated): 5 sets x5 reps
**Pulling BB into hip hinge (point of contact)
MOBILITY Calf stretch (30 sec each)
Toes high on the wall
Bring hips in
Hip opener (1 min each)
Front lunge stance, one hand on the floor, the other pushes knee out.
Child's pose (1 min)
Rest butt on the heels, reach forward with the arms and bring head and chest down.
Scorpion (1 min each)
Body facing down, one arm stretched to the side, rotate torso and bring opposite foot on the direction of the stretched arm.
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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