Month: October 2016

THURSDAY 161020

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.…

WEDNESDAY 161019

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

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

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

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

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

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

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

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

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…