Workout of the Day 1 Squat Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme or Workout of the Day 2 Clean & Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to…
Author: ProvFit
THURSDAY 170720
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Workout of the Day Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted.
WEDNESDAY 170719
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Workout of the Day Complete as many rounds and reps as possible in 15 minutes of: 5 toes-to-bar bodyweight deadlift, 7 reps 9 box jumps, 30″/24″ box Post your scores to the Whiteboard.
TUESDAY 170718
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Workout of the Day Complete as many rounds and reps as possible in 17 minutes of: 2/3 bodyweight bench press, 10 reps 10 wall ball shots, 20/14# ball, 10’/9′ target 200 meter sprint Post your scores to the Whiteboard.
MONDAY 170717
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Workout of the Day 21-15-9*-6*-3* reps for time of: Chest-to-bar pullups (*denotes strict) Front squat Burpees (*denotes strict) L4: 185/125; pullups as Rx’d above L3: 155/105; kipping allowed on all pullups–no banding L2: 135/95; banding allowed on strict sets L1:…
FRIDAY 170714
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Workout of the Day Workout of the Day 5 rounds for time of: 10 back squats 6 split jerks, alternating legs on each landing Use the same weight for back squats as for the split jerks L4=155/105; L3=135/95 L2=115/75 L1=95/65…
THURSDAY 170713
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Workout of the Day Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted.
WEDNESDAY 170712
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Workout of the Day Split Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to the Whiteboard.
TUESDAY 170711
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Workout of the Day Four rounds for time of: Run 200 meters Handstand walk 25 meters 25 meters farmer’s carry lunge, 45/35 lb. plates Post your scores to the Whiteboard.
MONDAY 170710
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Workout of the Day For time: Row 10 calories 50 toes-to-bar Row 20 calories 40 toes-to-bar Row 30 calories 30 toes-to-bar Row 40 calories 20 toes-to-bar Row 50 calories 10 toes-to-bar Post your scores to the Whiteboard.