Workout of the Day 5 sets of: Front squat, 4 reps + Back squat, 8 reps Start the work sets at 60-70% of max front squat and increase each set. Transition as immediately as possible from the front squats to…
Author: ProvFit
TUESDAY 171205
by •
Workout of the Day (ProvFit and Non Nobis) Tinkering with Randy For time: Power snatch, 15 reps Hang power snatch, 15 reps Hang squat snatch, 15 reps Squat snatch, 15 reps Power snatch, 15 reps This workout may be performed…
MONDAY 171204
by •
Workout of the Day Running Chipper For time: Run 200m, then perform 30 reps of each of the following: Burpees Box jumps, 30″/24″ Chest-to-bar pullups Goblet squats, 1.5 pood/ 1 pood Hand release pushups Medicine ball situps, 20# ball/ 14#…
FRIDAY 171201
by •
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…
THURSDAY 171130
by •
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
by •
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
by •
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
by •
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
by •
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
by •
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.