WARM-UP 2 Rounds
15 Calve Raises
15 Toe Raises
10 Heel Pulls
10 Figure Fours
—
2 Rounds
20 Mountain Climbers
15 Jumping Jacks
10 Split Squats **each side
5 V-ups/Lying Knee Tucks
—
2 Rounds
5 Air Squats
10 Jumping Lunges
HOME GYM TRACK AMRAP 10
8 T2B
8 Box Jumps @30/24"
—
Rest 2 mins
—
Tabata :20 Seconds on/:10 Seconds off
Pistols
x8 Rounds
MINIMAL EQUIPMENT TRACK AMRAP 10
8 T2B
8 Box Jumps @30/24"
—
Rest 2 mins
—
Tabata :20 Seconds on/:10 Seconds off
Pistols
x8 Rounds
Alternative Equipment/Movement
T2B
V-ups
Lying Knee Tucks
Lying Leg Raises
Box Jumps
Elevated surface
Jumping Air Squats to Knee Tuck
Pistol
Weighted Step Ups
Weighted Lunges
Weighted Squats
BODY WEIGHT TRACK AMRAP 10
8 V-ups
8 Broad Jumps
—
Rest 2 mins
—
Tabata :20 Seconds on/:10 Seconds off
Pistols
x8 Rounds
Alternative Movement
V-ups
Lying Knee Tucks
Lying Leg Raises
Pistol
Weighted Step Ups
Weighted Lunges
Weighted Squats
COACHES CHALLENGE AFAP
20 Wall Walks
STRENGTH Snatch: building to a single for the day
**No forcing weight
MOBILITY Quad stretch (1 min each)
Bring one foot back, keep the other one straight, start bringing your back as close to the floor as you feel comfortable with.
Lying knee hug (both, 1 min)
Bring both knees up to your chest, wrap your arms around them.
Supine scorpion (30 sec each)
Body facing up, bring one knee up to your chest, grab knee with the opposite hand, and push it laterally towards the floor.
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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