Thursday, Oct 15

Workout of the Day

Warm up 2 (Rounds + Reps)

3 Rounds

10 Ring Rows
08 Wall Balls
200 m run

Thruster 5-5-3-3-3-1-1-1-1 (Load)

Thruster 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

100%

20 MIN AMRAP (Checkbox)

20 MIN AMRAP

EVERY 5 MIN ON THE MIN (INCLUD MIN 0000) COMPLETE

14/18 CAL ASSAULT BIKE
50 M FARMER CARRY #35/50
10 SIT UPS
10 RING DIPS

MOBILITY THIS (Other / Text)

6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH

Friday, Oct 16

Workout of the Day

WARM UP 6 (Rounds + Reps)

3 ROUNDS

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

Try this Sample Workout from Invictus Master Track! (Reps)

Against a 4 minute clock, perform as many reps as possible of:

3 Double Dumbbell Box Step-Overs (20")
3 Toes to Bar
6 Double Dumbbell Box Step-Overs
6 Toes to Bar
9 Double Dumbbell Box Step-Overs
9 Toes to Bar
...etc. adding 3 reps to each movement until the 4 minute mark.

Rest 4 minutes between sets and repeat for THREE total sets (20 minutes)

*Start back at the round of 3/3 each time.

35-54: 50/35 lbs
55+: 35/20 lbs

Mobility for the day (Other / Text)

Mobility routine used for recovery

Saturday, Oct 17

Workout of the Day

DRAGON ()

For time:
- Run 5k
- 4 minutes to find 4 rep max Deadlift
- Run 5k
- 4 minutes to find 4 rep max Push jerk

Sunday, Oct 18

Workout of the Day

Mobility 15 min light (Other / Text)

https://youtu.be/IWDN-RW-at8

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Team Noorily (Staples High)