Workout of the Day (ProvFit & Non Nobis)
15 rounds for time of:
3 deadlifts
2 power cleans
1 squat clean & jerk

Use 70% of your clean 5RM for all movements

Compare to 160128.

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Workout of the Day
5 rounds, 3 minutes each for max reps of:

2 minute rope climbs, 15′ ascents
1 minute snatch drop to overhead squat

Rest 1 minute between rounds

L4: 75#/55#; full Rx climbs L3: 65#/45#; full Rx climbs L2: 55#/40#; modified climbs L1: 45#/35#; modified climbs

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Non Nobis 161017
5 rounds, 3 minutes each for max reps of:

1 minute overhead squats with a PVC pipe
1 minute Russian kettlebell swings, 20-25% bodyweight
1 minute burpees

Rest 1 minute between rounds

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Workout of the Day
“Odd Man Out”

For time and in a team of three:

200m run or 300m row
50 back squats or 50 kettlebell swings
200m run or 300m row
40 medicine ball situps or 40 pullups
200m run or 300m row
30 thrusters or 30 box jumps
200m run or 300m row
20 overhead walking lunge step or 100m sled pull

All reps must be synchronized. Two partners must perform the first-listed exercise while one partner performs the second listed exercise movement.

L4: 95#/65# barbell; 1.5 pood/1 pood kettlebell; 20#/14# ball; 24″/20″ box; 45#/30# plate
L3: 85#/55# barbell; 1.25 pood/.75 pood kettlebell; 20#/14# ball; 24″/20″ box; 35#/25# plate
L2: 75#/45# barbell; 1 pood/.5 pood kettlebell; 20#/14# ball; 24″/20″ box; 25#/15# plate
L1: Stay in bed

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Workout of the Day
Bench Press
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 160309

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Non Nobis 161014
5 efforts, each for time of:

500 Meter Row

Rest as needed between efforts. Log fastest time, place all others in “modifications” area or notes

Compare to 160719

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Workout of the Day

4 rounds, each 4 minutes, of:
Run 400 meters
Max reps squats (rounds 1 & 3)
And
Max reps ring rows (rounds 2 & 4)

Rest exactly 2 minutes between rounds
Score is the total number of reps competed at the end of each round

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Non Nobis 161013

4 rounds for time of:

400m run
12 reps bench press @ 2/3 bodyweight
12 strict pull-ups

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Workout of the Day (ProvFit & Non Nobis)
Front Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 150615

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