Workout of the Day
5 rounds for time of:
Run 400 meters
3 wall walk ascents and descents, 5 step minimum
20 V-ups
Workout of the Day, 3 Rounds
3 rounds for time of:
Run 400 meters
3 wall walk ascents and descents, 5 step minimum
20 V-ups
Transfer your data from here.
Non Nobis 160823
10 rounds for time of:
100 meter shuttle sprint (50m out-and-back)
75#/55# push press, 10 reps
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day (12:45)
Snatch Balance
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Non Nobis 160822
“Dead Row” for Calories & Load
Select a “heavy 3” (but not your 3RM!) for your sumo deadlift load and perform 5 2-minute rounds of the following:
Sumo deadlift, 3 reps
Row (calories)
Then repeat the couplet again after the first minute of each round.
Rest exactly one minute between rounds.
Score is the load of the barbell multiplied by the total calories rowed for all 5 rounds.
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Complete as many reps as possible in 10 minutes of:
Hang power snatch
Double-unders
Switch between the two movements every minute on the minute.
Level 4: 95#/ 65#
Level 3: 75#/ 55#
Level 2: 55#/ 35#; 3:1 ratio single-unders: double-unders
Level 1: 25#/ 15#; 3:1 ratio single-unders: double-unders
Transfer your data from here.
Non Nobis 160819
“Randy”
For time:
75 Power Snatches (75#/ 55#)
then
5k Run (To be completed any time before Monday)
Post your scores to the Whiteboard. Do not post times for “Randy” until the 5k run is completed.
Linked here is the “Randy” data.
This was NUTS! But it worked, and Compton almost threw up, so I feel like it was a success. Good effort, ProvFitters!
Workout of the Day
3 rounds for max reps reps of:
1 minute pullups
1 minute wallball shots
1 minute farmer’s carry walking lunge steps
1 minute handstand pushups
1 minute burpees
There is no rest between stations. Rest exactly 2 minutes between rounds. Score = cumulative reps for all three rounds.
Level 4: 20# ball to 10′ target; 35# plates, no modifications
Level 3: 14# ball to 9′ target; 25# plates, no modifications
Level 2: 10# ball to 8′ target; 20# (2 pair of 10# plates), black band or lighter on pullups, kicks to handstands with controlled descent
Level 1: 10# ball to 1′ above max reach minimum; 15# plates, ring rows, handstands with knees on a box
Post your scores to the Whiteboard.
Transfer your data from here.
Non Nobis 160818
Perform as many reps as possible in 10 minutes of:
Hang clean and jerks
Burpees
Switch between the two movements every minute on the minute.
It does not matter which movement you begin with.
Compare to 160114.
Level 4: 115#/ 75#
Level 3: 95#/ 65#
Level 2: 75#/ 55#
Level 1: 55#/ 35#
Transfer your data from here.
Workout of the Day (All Groups – Non Nobis 6:15, 7:30; ProvFit 12:45)
Deadlift
7-7-7-7-7 reps
Post your scores to the Whiteboard.
Transfer your data from here.
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
Post your scores to the Whiteboard.
Transfer your data from here. Welcome back!