Workout of the Day (ProvFit & Non Nobis) Establish 2k baseline wattage power output (completed at 40-50% of maximum effort) then, Row 10 intervals @ 100% effort for 15 seconds; 45 seconds @ baseline wattage Record baseline wattage, peak and…
Author: ProvFit
SUNDAY 190127
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Non Nobis Track “NNE Spartan WOD” For time, run 400 meters before each of the following: 20 pull-ups 20 push-ups 20 V-ups 2 rope climbs 20 weighted squats, 1.5/1 pood kettlebell 20 wall ball shots, 20#@10’/14#@9′ 20 kettlebell swings, 1.5/1…
FRIDAY 190125
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Workout of the Day Sumo deadlift 7-7-7-7-7 Rest as needed between sets
THURSDAY 190124
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Workout of the Day For as many reps as possible, perform 2 successive rounds of: 2 minutes Tabata pull-ups 2 minutes Tabata burpees 2 minutes Tabata medicine ball thruster throws (20/14 lbs.) Rest 1 minute between rounds Rest as needed,…
WEDNESDAY 190123
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Workout of the Day (ProvFit & Non Nobis) Back squat 7-7-7-7-7 Rest as needed between sets
TUESDAY 190122
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Workout of the Day 3 rounds for max reps of: 1 minute pull-ups 1 minute shoulder-to-overhead 1 minute supine leg raises 1 minute sumo deadlift high pull 1 minute squats Rest exactly 1 minute between rounds Use the same load…
MONDAY 190121
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Workout of the Day (ProvFit & Non Nobis) Complete as many rounds and reps as possible in 20 minutes of: 5 strict pull-ups 5 kipping pull-ups 10 ring dips 10 front rack lunge steps, 95/65 lb.
FRIDAY 190118
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Workout of the Day “Annie” 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups
THURSDAY 190117
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Workout of the Day Front Squat 5-5-5-5-5 Rest as needed between sets Non Nobis Track 21-15-9 reps for time of: • Overhead Squats (95/65 lbs.) • Burpees
WEDNESDAY 190116
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Workout of the Day (ProvFit & Non Nobis) Split Jerk 5-5-5-5-5 Rest as needed between efforts