Workout of the Day
Squat Clean
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

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Non Nobis 161108
In front of a clock set for 12 minutes, complete as much of the following as possible:
Begin with an unloaded barbell and perform 10 reps of overhead squat, followed by 20 reps of pushups. Once complete, add 20#/15# to the barbell and perform 10 reps of overhead squat followed by 20 reps of pushups. Continue adding 20#/15# to the barbell each time until no longer able or time runs out, whichever occurs first.

L4=As described above
L3=Start with a standard unloaded barbell and add 10# each time
L2=Start with an unloaded technique bar and add 15# each time
L1=Start with an unloaded technique bar and add 10# each time

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Workout of the Day (ProvFit & Non Nobis)
3 rounds for reps of:
1 minute box jumps, 24″/20″
1 minute row (calories)
1 minute medicine ball squat cleans, 20#/14#
1 minute thrusters, 45#/35#
1 minute kettlebell swings, 1.5 pood/ 1 pood

Rest exactly 1 minute between rounds; start at any station, but move through them in the order listed.

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Workout of the Day
“Go the Distance”

With a partner, row and collect burpee “distance credit” for as much distance as possible in 15 minutes. While one partner rows, the other burpees. Partners may switch roles as deemed most suitable. One burpee = 10 meters of credit. Total reps of burpees for each partner is combined at the end and multiplied by the distance credit factor, then added to total distance rowed for the team to determine the team’s final score.
then
“Do the Time” – Forward Plank Version

Each team member has 3 opportunities to hold a forward plank position for the maximum duration possible. One partner planks while the other rests. Once one partner fails to hold the plank position, the other partner has 10 seconds to assume a forward plank position, or their effort is disqualified. After each partner has completed the 3 efforts, the cumulative time for the team is computed to determine the team’s score.

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Workout of the Day
“Annie’s Got Your Hammies”
For Time:
50-40-30-20-10 reps of:
Double-unders
Weighted Standing Hip Extensions
L4=65/45; L3=55/40; L2=45/35; L1=25/15

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Non Nobis 161104
Complete as many rounds as possible in 10 minutes of:
100m Trail Run
Clean Grip High Pull from the hang, 10 reps
Push Press, 10 reps

L4=95/65; L3=85/60; L2=75/55; L1 65/45

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Workout of the Day Option 1
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.
then
Max duration handstand hold (wall supported)

Workout of the Day Option 2
“Half Angie”
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
*Complete all reps of each exercise before moving to the next.
then
Max duration handstand hold (wall supported)

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Non Nobis 161103
“Annie’s Got Your Hammies”
For Time:
50-40-30-20-10 reps of:
Weighted Standing Hip Extensions
Double-unders
then
Max duration handstand hold (wall supported)

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Workout of the Day
Snatch
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme
then
Weighted Pull-up
Find your 1 rep max.
Use as many attempts as desired

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Non Nobis 161102
Sleddin’ Ascendin’ Angie

For time and with a sled loaded to 1/2 bodyweight:

40 pullups
100m weighted sled pull
60 pushups
100m weighted sled pull
80 situps
100m weighted sled pull
100 squats
100m weighted sled pull

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