THURSDAY 181115

Workout of the Day

Complete as many rounds + reps as possible in 15 minutes of:

50′ plate overhead walking lunge
1 wall walk ascent (5 step minimum)
1 wall walk descent (5 step minimum)
5 burpees


Non Nobis Track

“Eva T.”

5 rounds for time of:
Run 800 meters
30 kettlebell swings, 2/1.5 pood
30 pull-ups

TUESDAY 181113

Workout of the Day (ProvFit & Non Nobis)

“Bear Complex”

5 rounds of 7 unbroken sets of:

  • 1 power clean
  • 1 front squat
  • 1 push press
  • 1 back squat
  • 1 push press (behind the neck)

FRIDAY 181109

Workout of the Day

U.S. Army Physical Fitness Test:
Complete as many reps as possible in 2 minutes of:
Push-ups (APFT movement and rest standards apply)

Rest as needed, then:

Complete as many reps as possible in 2 minutes of:
Sit-ups (APFT movement standards do not apply)

Rest as needed, then:

For time: Run 2 miles


 

THURSDAY 181108

Workout of the Day

For time:
5 diamond push-up burpees

5 diamond push-up burpees
10 sit-ups

5 diamond push-up burpees
10 sit-ups
20 double-unders

5 diamond push-up burpees
10 sit-ups
20 double-unders
40 walking lunge steps

5 diamond push-up burpees
10 sit-ups
20 double-unders
40 walking lunge steps
80 air squats

Rest as needed, then:

Handstand hold (wall supported) for max duration


Non Nobis Track

9-7-5-3-1 reps for max load of:
Front squat
Shoulder press

Select a load each set with which all required reps can be completed. As long as the set is unbroken, there is no time limit to complete the set. Upon any break off the bar (racked or dropped), the lifter triggers a 30 second time limit to complete all remaining reps for the set in order to qualify with that load. If the reps cannot be completed within these constraints, the lifter may attempt the entire set a second time, or abandon the set and factor a 0 for it in the total score. Increasing the load for subsequent sets is only permitted if the previous set was complete unbroken. Score is the average of all loads lifted (abandoned sets and DQ sets included).