Workout of the Day Complete as many rounds as possible in 15 minutes of: Push press, 10 reps Pull-ups, 10 reps L4: 65/45 L3: 55/35 L2: 45/30 L1: 35/25 then Max Distance Broad Jump Transfer your data from here. Non…
Month: September 2017
THURSDAY 170928
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Workout of the Day 1 Hang Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Workout of the Day 2 Hang Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Transfer your data from here. Post…
WEDNESDAY 170927
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Workout of the Day Option 1 (Squat) Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Workout of the Day Option 2 (Squat) Snatch Find your 1 rep max. Use a 3-3-2-2-2-1-1-1-1-1 rep scheme Post your scores to…
TUESDAY 170926
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Workout of the Day 4 rounds for max reps of: 1 minute double-unders 1 minute pull-ups 1 minute push-ups Rest 1 minute between rounds Transfer your data from here. Non Nobis 170926 D.T. & R. 5 rounds for time of:…
MONDAY 170925
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*NOTE: 12:30pm class will be open-gym due to Providence Faculty inservice Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Compare to 170706 Post your scores to the Whiteboard.
FRIDAY 170922
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Workout of the Day 21-15-9 reps for time of: Bodyweight deadlift Box jumps, 24″/20″ box Transfer your data from here. Non Nobis 170922 Make up any workout from Monday through Thursday not already completed and log your results to the…
THURSDAY 170921
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Workout of the Day Thruster Find your 2 rep max. Use a 5-4-3-2-2-2 rep scheme; time limit to find 2RM is 20 minutes. then “Time Priority Fran” For reps: 60 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if…
WEDNESDAY 170920
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Workout of the Day Back Squat Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme. Ascend on the first four sets, then reduce load for sets 5 & 6. Compare to 170531 Post your scores to the Whiteboard.
TUESDAY 170919
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Workout of the Day Futsal Post your scores to the Whiteboard.
MONDAY 170918
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Workout of the Day 20-18-16-14-12-10-8-6-4-2 reps for time of: 3/4 Bodyweight deadlift Hand-release pushups Medicine ball squat cleans, 20/14-lb. Post your scores to the Whiteboard.