Wednesday, Jul 15

Workout of the Day

WARM UP 130 (Checkbox)

.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners

Split Jerk 3x3 (Load)

Split Jerk for load:

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

60-65%

Megan ()

21-15-9 reps for time of:
- Burpees
- KB Swings (53/35)
- Double-Unders

10 MIN SQUAT MOBILITY (Other / Text)

COMPLETE EXERCISES IN VIDEO BELOW

Thursday, Jul 16

Workout of the Day

Warm up 2 (Rounds + Reps)

3 Rounds

10 Ring Rows
08 Wall Balls
200 m run

Front Squat 5x2 (Load)

Front Squat for load:

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Work up to 80% then do reps

Pressure (Rounds + Reps)

14 min As many Rounds as possible.

10. ALT DB GROUND TO OH
05 MAN MAKERS
150 m SKI

##30/45

Daily Mobility 10 min (Other / Text)

We do this so we are not as sore the next day and reduces chances of injury.

Friday, Jul 17

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 18

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

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Team Noorily (Staples High)