Workout of the Day
Clean & Jerk
Find your 1 rep max.
Use a 1-1-1-1-1-1-1 rep scheme

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ProvFit Games competitors:

Open gym – recovery session

Post your results to the Whiteboard.

Workout of the Day
ProvFit Games Event 3
“Partner Dead-Row”
For time and with a partner:
Row 500 meters using synchronized rowing strokes
Partner deadlift, 15 reps
Row 500 meters using synchronized rowing strokes
Partner deadlift, 12 reps
Row 500 meters using synchronized rowing strokes
Partner deadlift, 9 reps
Row 500 meters using synchronized rowing strokes
Partner deadlift, 6 reps
Row 500 meters using synchronized rowing strokes
Partner deadlift, 3 reps
Row 500 meters using synchronized rowing strokes
Partners must perform 5 synchronized burpees for every instance of synchronized rowing stroke errors

Boys 17+ use 135 lbs. of plates on their end of a 45 lb. bar
Girls 17+ use 90 lbs. of plates on their end of a 45 lb. bar
Boys 15-16 use 90 lbs. of plates on their end of a 45 lb. bar
Girls 15-16 use 70 lbs. of plates on their end of a 45 lb. bar
Boys 13-14 use 70 lbs. of plates on their end of a 45 lb. bar
Girls 13-14 use 50 lbs. of plates on their end of a 45 lb. bar

then
ProvFit Games Event 4
“Phase Up to It”
Three 30-second attempts to bring a load from the ground to an overhead position
Score is 50% of load if it is only deadlifted; 75% if it is only carried in the front rack position at a full stand; 100% if the load reaches the finish position overhead. Additional points may be added to the score by deadlifting the load following the conclusion of the lift effort until the time expires. Rest between efforts is as needed.

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Non Nobis 180410
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your scores to the Whiteboard.

Workout of the Day

(For non-ProvFit Games competitors):

ProvFit Games Event 2
“The Yoke’s on You!”

Four rounds for time of:
50 meter yoke carry
150 meter sprint
25 double-unders or 100 single-unders
25 hip extensions

At the start, athletes carry a yoke from the starting location to the first 50 meter check point, and then run the remainder of 200 meter trail course back to the start/finish location for the jump rope and hip extension portion of the round. During each subsequent round, athletes run from the start/finish location to the yoke’s last drop point and continue from there, dropping it again at the next 50 meter check point. This pattern continues until the yoke is finally deposited in the finish area, and finish time is marked after the last round of jump rope reps and hip extensions are completed. Athletes may choose whether to complete 25 double-unders or 100 single-unders during each round, but may not do a combination of the two during any single round.

Men carry a 195 lb. yoke (100 lb. yoke with a 95 lb. barbell)
Women carry a 135 lb. yoke (100 lb. yoke with a 35 lb. barbell)

Post results to Saturday, 180407

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ProvFit Games competitors – Open Gym

Workout of the Day
ProvFit Games Event 1
“Row & Tow”
For time:
Row 20 calories
Sled pull, 20 yards
20 burpees
Sled pull, 20 yards
Row 15 calories
Sled pull, 20 yards
15 burpees
Sled pull, 20 yards
Row 10 calories
Sled pull, 20 yards
10 burpees
Sled pull, 20 yards

Male 17+ start with 80 lbs. on the sled and increase 35 lbs., 25 lbs, and 25 lbs. on every return trip following the burpees
Female 17+ start with 60 lbs. on the sled and increase 25 lbs. on every return trip following the burpees
Male 15-16 start with 60 lbs. on the sled and increase 25 lbs. on every return trip following the burpees
Female 15-16 start with 50 lbs. on the sled and increase 25 lbs., 15 lbs., and 15 lbs. on every return trip following the burpees
Male 13-14 start with 50 lbs. on the sled and increase 25 lbs., 15 lbs., and 15 lbs. on every return trip following the burpees
Female 13-14 start with a sled loaded with 40 lbs. and increase 15 lbs., 15 lbs., and 10 lbs. on every return trip following the burpees
then
ProvFit Games Event 2
“The Yoke’s on You!”
Four rounds for time of:
50 meter yoke carry
150 meter sprint
25 double-unders or 100 single-unders
25 hip extensions

At the start, athletes carry a yoke from the starting location to the first 50 meter check point, and then run the remainder of 200 meter trail course back to the start/finish location for the jump rope and hip extension portion of the round. During each subsequent round, athletes run from the start/finish location to the yoke’s last drop point and continue from there, dropping it again at the next 50 meter check point. This pattern continues until the yoke is finally deposited in the finish area, and finish time is marked after the last round of jump rope reps and hip extensions are completed. Athletes may choose whether to complete 25 double-unders or 100 single-unders during each round, but may not do a combination of the two during any single round.

Male 17+ carry a 195 lb. yoke (100 lb. yoke with a 95 lb. barbell)
Female 17+ carry a 135 lb. yoke (100 lb. yoke with a 35 lb. barbell)
Male 15-16 carry a 145 lb. yoke (100 lb. yoke with a 45 lb. barbell)
Female 15-16 carry a 115 lb. yoke (110 lb. yoke with a 15 lb. barbell)
Male 13-14 carry a 115 lb. yoke (100 lb. yoke with a 15 lb. barbell)
Female 13-14 carry a 75 lb. yoke (35 lb. barbell with 40 lbs. of dynamic (hanging) loading)

Transfer your data from the ProvFit Games update email.

Post your scores to the Whiteboard.

Workout of the Day
Futsal!

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Non Nobis 180406
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Post your scores to the Whiteboard.

Workout of the Day
Hooverball

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Non Nobis 180405
“Odd Linda”
9-7-5-3-1 reps for time of:
1&1/2 bodyweight deadlift
bodyweight benchpress
3/4 bodyweight clean

Post your scores to the Whiteboard.