WARM-UP 12-16 Heel Pulls
12-16 Knee Pulls
12-16 Figure Fours
12-16 High Kicks/Toy Soldiers
—
3 Rounds
3 Inch Worms
9 Glute Bridges
—
2 Rounds
5 Air Squats w/3 sec pause @bottom
5 Push-ups w/Downward Dog
—
2 Rounds
5 Jumping Air Squats
3 Broad Jumps
5 Push-ups/HSPUs
HOME GYM TRACK AFAP
1k Row
50 HSPUs
50 KB Swings @ 53/35
MINIMAL EQUIPMENT TRACK AFAP
50 Pulls
50 HSPUs
50 Swings
Alternative Equipment/Movement
Pulls
Deadlifts @225/155
(those with limited weights expand reps to 70)
Weighted/Banded Good mornings
(weight being on the lighter side to maintain a proper position, with it being a more technical and body awareness movement)
50 Rows + 50 Air Squats
(Rows can be ring, inverted or weighted)
HSPUs
Kipping or Strict
Weighted Shoulder Press
Pike Push-ups
Push-ups
10 Wall Walks
Swings
Single Arm alternating Snatches
BB Hang Snatches
(weight allowing for 8 or unbroken reps)
BODY WEIGHT TRACK AFAP
50 V-ups
50 HSPUs
50 Burpee Broad Jumps
Alternative Movement
HSPUs
Kipping or Strict
Weighted Shoulder Press
Pike Push-ups
Push-ups
10 Wall Walks
COACHES CHALLENGE Pull-ups
Opt 1:
5 sets x10 Reps **unbroken
Opt. 2:
7 sets x7 Reps **UB
Opt 3:
10 sets x5 Reps **UB
MOBILITY Self hug stretch (1 min each)
-One arm across the chest
-Other arm holds it
Tricep stretch (30 sec each side)
-one hand crosses behind the head
-the other grabs elbow and pushes it down
Scorpion (30 sec each)
-Body facing down on the floor
-one arm extended to the side
-the opposite foot rotates on the direction of the 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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