Saturday, Aug 15

Workout of the Day

CRAIN ()

2 rounds for time of:
- 34 push-ups
- 50-yard sprint
- 34 deadlifts, 135/95 lb.
- 50-yard sprint
- 34 box jumps, 24-inch box
- 50-yard sprint
- 34 clean and jerks, 95/65 lb.
- 50-yard sprint
- 34 burpees
- 50-yard sprint
- 34 wall-ball shots, 20/14 lb. ball
- 50-yard sprint
- 34 pull-ups
- 50-yard sprint

Sunday, Aug 16

Workout of the Day

Mobility is the key (Other / Text)

5 min stretch and 15 min stretching

Monday, Aug 17

Workout of the Day

142 Warm Up (Checkbox)

3 Rounds

50m med ball carry #14
12 alt lunges
10 Groiners

Push Jerk 5-5-3-3-3-1-1-1-1 (Load)

Push Jerk 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

(IF USING WEIGHT WORK UP TO 80% MAX)

Metcon ()

6 rounds for time of:
14/18-calorie row
30-foot sandbag carry

♀ 100 lb
♂ 150 lb

Move this hips mobility (Other / Text)

https://youtu.be/sOuKeVuej9E?t=222

Tuesday, Aug 18

Workout of the Day

Warm up 14 (Checkbox)

3 ROUNDS

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

Overhead Squat 3x5 (Load)

Overhead Squat for load:

#1: 5 reps
#2: 5 reps
#3: 5 reps

( AT 80% IF USING WEIGHTS)

Alpace (at Home) ()

For time:

100 M Sled push
2 legless rope climbs
20 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
15 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

HIP & BACK MOBILITY (Other / Text)

HIP AND Back Mobility

COMPLETE EACH VIDEO EXERCISE

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Team Noorily (Staples High)