Workout of the Day

Futsal

---

Non Nobis Track

“Strict Fran”

21-15-9 reps for time of:
Thrusters, Men: 95 lb. Women: 65 lb.
Strict pull-ups

 

Workout of the Day

Split Clean
5-5-5-5-5
Rest as needed between sets

Workout of the Day

30 reps for time of:
Clean & Jerk 135/95#

---

Non Nobis Track

Establish 2k baseline wattage power output (completed at 40-50% of maximum effort)
then,
Row 10 intervals @ 100% effort for 15 seconds; 45 seconds @ baseline wattage
Record baseline wattage, peak and trough wattage for the intervals.

then

Hold a forward plank for the maximum amount of time possible

Workout of the Day

Complete as many rounds and reps as possible in 20 minutes of:

5 L-pullups
10 Ring dips
15 Overhead squats, 45/35 lbs.

Workout of the Day

Squat Clean
3-3-3-3-3-3-3

Rest as needed between sets

Workout of the Day

Try to complete in 20 minutes:

5 strict pull-ups, 10 push-ups, 15 squats
10 strict pull-ups, 20 push-ups, 30 squats
20 strict pull-ups, 40 push-ups, 60 squats
40 strict pull-ups, 80 push-ups, 120 squats

*Record the number of reps you complete in 20 min. If you complete everything, score the time it takes to complete everything.