Workout of the Day Complete as many rounds and reps as possible in 20 minutes of: 10 walking lunge steps with plate held overhead 30 ft. inchworm 3 wall walk ascents and descents, hips-to-wall, four hand step minimum per ascent…
Month: November 2017
THURSDAY 171130
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Workout of the Day (ProvFit & Non Nobis) Five rounds for reps of: 1 minute sumo-deadlift high pull 1 minute burpees over the barbell L4: 95/65 L3: 75/55 L2: 65/45 L1: 45/35 Compare to 170907 Transfer your data from here.…
WEDNESDAY 171129
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Workout of the Day Deadlift Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to the Whiteboard.
TUESDAY 171128
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Workout of the Day (ProvFit & Non Nobis) “Gwen” Clean & Jerk 15-12- and 9 reps *Touch and go at floor only. Even a pause to re-grip off the floor is a foul. No dumping. Use same load for each…
MONDAY 171127
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For time: 10 double-unders 50 toes-to-bar 20 double-unders 40 toes-to-bar 30 double-unders 30 toes-to-bar 40 double-unders 20 toes-to-bar 50 double-unders 10 toes-to-bar
FRIDAY 171124
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Workout of the Day For time: Row 5 km, modulating every 90 seconds between a maximum sustained effort and “easy” strokes. For the easy portion, keep to a stroke rate below 20 spm, and reduce to a pull force that…
WEDNESDAY 171122
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Workout of the Day Bench Press Find your 1 rep max. Use a 5-5-3-3-3-1-1-1-1-1 rep scheme Post your scores to the Whiteboard.
TUESDAY 171121
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Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95/65 lbs) Pull-ups then Max Plank Hold Post your scores to the Whiteboard.
MONDAY 171120
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Workout of the Day Complete as many rounds as possible in 15 minutes of: 250-meter row 155/105-lb. push presses, 10 reps 20 GHD sit-ups Post your scores to the Whiteboard.
FRIDAY 171117
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Workout of the Day Futsal! Non Nobis 171117 Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted. Post your scores to the Whiteboard.