Workout of the Day Fight gone…meh. 3 rounds, 1 minute at each station for reps of: L-Pullups (may be on rings) Handstand pushups Box jumps (30″/24″//24″/20″) Farmer’s carry lunge steps with plates (45#/30#///35#/25#///25#/15///15#/10#) V-ups Rest Transfer your data from here.…
Month: October 2016
WEDNESDAY 161019
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Workout of the Day Push Jerk Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Non Nobis 161019 “Barbara” 5 rounds, time each round: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round.…
TUESDAY 161018
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Workout of the Day (ProvFit & Non Nobis) 15 rounds for time of: 3 deadlifts 2 power cleans 1 squat clean & jerk Use 70% of your clean 5RM for all movements Compare to 160128. Post your scores to the…
MONDAY 161017
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Workout of the Day 5 rounds, 3 minutes each for max reps of: 2 minute rope climbs, 15′ ascents 1 minute snatch drop to overhead squat Rest 1 minute between rounds L4: 75#/55#; full Rx climbs L3: 65#/45#; full Rx…
SATURDAY 161015
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Workout of the Day “Odd Man Out” For time and in a team of three: 200m run or 300m row 50 back squats or 50 kettlebell swings 200m run or 300m row 40 medicine ball situps or 40 pullups 200m…
FRIDAY 161014
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Workout of the Day Bench Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 160309 Transfer your data from here. Non Nobis 161014 5 efforts, each for time of: 500 Meter Row Rest as needed between…
THURSDAY 161013
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Workout of the Day 4 rounds, each 4 minutes, of: Run 400 meters Max reps squats (rounds 1 & 3) And Max reps ring rows (rounds 2 & 4) Rest exactly 2 minutes between rounds Score is the total number…
WEDNESDAY 161012
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Workout of the Day (ProvFit & Non Nobis) Front Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 150615 Post your scores to the Whiteboard. Transfer your data from here.
TUESDAY 161011
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Workout of the Day (ProvFit & Non Nobis) “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps then As many reps as possible in 2…
MONDAY 161010
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Workout of the Day Complete as many rounds and reps as possible in 15 minutes of: 15 medicine ball thrusters (20#/14) 15 walking lunge steps with medicine ball held overhead 15 handstand pushups 15 walking lunge steps with medicine ball…