Friday, Jul 18

Workout of the Day

#68 WARM UP (Rounds + Reps)

10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS

PRESS 4-3-3-2-2-3-3 (Load)

PRESS

WORK UP TO 75%

Med Ball Cleans, Ring Dips, C2Bs, Push-ups ()

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

10 MIN SOFT MOBILIZE (Other / Text)

COMPLETE VIDEO BELOW

Saturday, Jul 19

Workout of the Day

BOWEN ()

3 rounds for time of:
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box

Sunday, Jul 20

Workout of the Day

Mobility Time (Other / Text)

https://youtu.be/TSIbzfcnv_8?t=213

Monday, Jul 21

Workout of the Day

140 Warm Up (Checkbox)

10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12

140 Strength (Checkbox)

2 ROUNDS THROUGH

10 (EACH SIDE) SINGLE LEG DEADLIFT
10 PISTOL SQUATS (EACH SIDE)
10 TWISTING MOUNTAIN CLIMBERS (EACH SIDE )
10 ( EACH SIDE) BULGARIAN SPLIT SQUAT
10 (EACH SIDE) SLOW DECENT BOX STEP DOWNS
10 (EACH SIDE) KNEELING LANDMINE SIDE TO SIDE

Thrusters/Run/Pull up 4 RFT ()

4 Rounds for Time

8 Thrusters #65/95

200 Run

10 Pull ups

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)