Thursday, Jul 2

Workout of the Day

Warm up 14 (Checkbox)

3 ROUNDS

20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS

EMOM all snatches (Load)

10 min EMOM

Min Every min on the min perform

2 snatch pulls
1 power snatch

No more than 65%

REST 1 MIN

Then

8 min every min on the min perform

1 hang power snatch
1 full snatch

no more than 65%

AMRAP 15: Chest-to-bar pull-ups, Push-ups, Pistol Squats, & Run (Rounds + Reps)

Complete as many rounds as possible in 15 minutes of:

-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating

*After every 3 rounds, row 500 meters

Mobility is the key (Other / Text)

5 min stretch and 15 min stretching

Friday, Jul 3

Workout of the Day

WARM UP 6 (Rounds + Reps)

3 ROUNDS

10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE

Back Squat 5-5-3-3-3-1-1-1-1-1 (Load)

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep

work up to 75 %

Run Swing Lunge ()

For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell reverse lunges
800-meter run

♀ 35 lb
♂ 53 lb

MOBILITY THIS (Other / Text)

6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH

Saturday, Jul 4

Workout of the Day

MCGHEE (Rounds + Reps)

AMRAP in 30 minutes of:
-275/185 pound Deadlift, 5 reps
-13 Push-ups
-9 Box jumps, 24 inch box

Sunday, Jul 5

Workout of the Day

Sunday 10 min mobility (Other / Text)

https://youtu.be/P91Vegj3Qxg

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Team Noorily (Staples High)