Month: September 2017

FRIDAY 170929

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…

THURSDAY 170928

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

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

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

*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

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

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

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.

MONDAY 170918

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.