HERE IS YOUR WORKOUT OF THE DAY
WARM-UP
Tabata x8 (:20 sec work/:10 sec transition
Sit-ups
Supermans
(2 stations)
—
3 Rounds
5 Inchworms
10 Good mornings
5 Push-ups
10 Air Squats
5 Pulls (pull-ups, rows, etc.)
—
3-4 mins working on specifics
STRENGTH
7 Front Squats: Building from the floor
**First rep can be a Squat Cleans
METCON For Time
20.18.16.14.12.10.8.6.4.2
Wall Balls @20/14
10.9.8.7.6.5.4.3.2.1
Strict Pull-ups
RX+
5 Rounds
20 Wall Balls
7/5 Muscle Ups
MINIMAL EQUIPMENT MODIFICATIONS For Time
20.18.16.14.12.10.8.6.4.2
Thrusters
10.9.8.7.6.5.4.3.2.1
Strict Pull-ups
Alternative Equipment/Movement
Thrusters
BB @75/55
Double DB/KB @35-53/25-35
Single DB/KB **splitting the reps 50/50
Medball/Plate AHAP (as heavy as possible)
S-Pull-ups
Banded
Ring Rows
Inverted Rows
Bent over BB Rows
Double DB/KB Rows @50-53/35
Single DB/KB Rows @70/50-53
COACHES CHALLENGE
AFAP **Partitioned
100 BB Strict Press
100 BB Bent-over Row 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 hashtag #blackironcf Happier. Healthier. Your friends at BICF
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