Workout of the Day (ProvFit & Non Nobis) Push Press Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to the Whiteboard.  

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Workout of the Day Three rounds for reps of: 2 minute row (calories) 1 minute pullups/ 1 minute squats (no break between) 2 minute hang power cleans Rest exactly 2 minutes between stations L4: 155/105 L3: 115/75 L2: 85/55 L1:…

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Workout of the Day (ProvFit & Non Nobis) “Rowing Fran” 21-15-9 reps for time of: Row (calories) Thruster, 95/65-lb. Warm up with 10 pulls at 25s/m at each damper setting, and compare pull force to drag factor.  After recovering from…

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Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Transfer your data from here. Workout of the Day Make up any workout from Monday through Thursday that you have not yet completed. Record your results to the…

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Workout of the Day Sumo Deadlift Find your 10 rep max. Use a 10-10-10-10-10-10-10. Aim for maximal effort on the 5th set, and reduce the load to 60-70% of max for the last two sets Transfer your data from here.…

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Workout of the Day Row 10km Compare to 170313 Post your scores to the Whiteboard.  

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Workout of the Day “Tiki” 10-9-8-7-6-5-4-3-2-1 reps for time of: Hand-release pushups Supermans Squats Situps Sprint 20 meters between couplets Compare to 170328 Transfer your data from here. Non Nobis 170822 21-15-9 reps for time of: 95-lb./65-lb. Bear complex Box…

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*Note* This is the final day of summer schedule. As of Tuesday, 170822, all sessions after the 6:15 are discontinued on Tuesdays and Thursdays. The 7:45 sessions will continue to meet on Mondays and Wednesdays, and shift to 7:30 on…

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Workout of the Day Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted. Transfer your data for the week from here.

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Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups Compare to 170522 then Snatch practice Post your scores to the Whiteboard.  

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