Wednesday, Sep 9

Workout of the Day

WARM UP 4 (Checkbox)

3 ROUNDS

4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS

Bench Press 10-10-6-6-4-4-3-3 (Load)

Bench Press for load:

#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7 :2 reps
#8: 2 reps

Work up to 85%

#68 WOD (Rounds + Reps)

15 MIN AMRAP

5 Power cleans #120/145
10 HOLLOW ROCKS
30 Double unders
10 Alt dumbbell snatch #35

HIP & BACK MOBILITY (Other / Text)

HIP AND Back Mobility

COMPLETE EACH VIDEO EXERCISE

Thursday, Sep 10

Workout of the Day

Warm Up 9 (Checkbox)

10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15

JACK (Rounds + Reps)

AMRAP in 20 minutes of:

- 10 reps Push press #115/80
-10 KB Swings, #35/50
-10 Box jumps, 20/24 inch box

Mobility 15 min light (Other / Text)

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

Friday, Sep 11

Workout of the Day

#68 Warm up (Checkbox)

3 Rounds

5 cal bike
10 air squats
10 sit ups
10 push ups

911 Chaos and Confusion ()

9 Rounds

11 pull ups
11 kb swings #25/35
11 box jumps
11 lunges
11 sit ups
11 Goblet squats
11 Toes to bar
11 Sumo Deadlift high pull #55/75
11 Medball Burpees #14/20

Mobilize (Checkbox)

https://youtu.be/GBOytAOd9Ko

Saturday, Sep 12

Workout of the Day

Warm Up 9 (Checkbox)

10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15

Barbara ()

5 rounds for time:
- 20 pull-up
- 30 push-ups
- 40 sit-ups
- 50 squats

Rest 3 minutes between rounds.

Mobilize (Checkbox)

https://youtu.be/GBOytAOd9Ko

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Team Noorily (Staples High)