Workout of the Day
5 rounds for max reps of:
1 minute push press

Complete 2 minutes of a forward plank hold immediately following each round of push press. Every second of the plank, if held, counts as a rep toward the final score. If the plank is broken during the 2 minutes, burpees must be performed from the time of the break until the expiration of the 2-minute plank interval, but those reps may be added to the seconds held for that round.
Rest exactly 1 minute between rounds.

L4: 95/65
L3: 75/55
L2: 55/35
L1: 35/25

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Non Nobis 171024
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

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Workout of the Day (ProvFit & Non Nobis)
Complete as many rounds and reps as possible in 25 minutes of:
20 steps stationary lunge with kettlebell in a farmer’s carry, alternating arms every 5 steps, 1.5 pood/ 1 pood
15 GHD sit-ups
10 push-ups with hands on a kettlebell

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Workout of the Day
6 rounds, each for time, of “Wilmot”:
50 squats
25 ring dips
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Non Nobis 171020
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.

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Workout of the Day
10 rounds for time and reps of:
50 meter weighted sled pulls
10# Medicine ball partner throw sit-ups

In a team of four (can also be modified to a three-member team version), two partners pull a sled 25 meters out and back while the other two partners perform medicine ball partner throw sit-ups at a distance beyond max reach. Time is noted when all ten sled pull intervals are complete for the team, but sit-up reps may continue until all teams have finished the sled pulls.

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Non Nobis 171019
For time:
100 Russian kettlebell swings, 2 pood/1.5 pood
For every break on the kettlebell reps, row a 250 meter piece or run a 200 meter lap and perform 10 pull-ups before resuming kettlebell swing reps. A “break” is any pause at the bottom of the swing that requires a re-initiation of hip extension to put the kettlebell back into prescribed motion.

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Workout of the Day
Clean & Jerk
Find your 1 rep max.
Use a 3-3-2-2-2-1-1-1-1-1 rep scheme. Receive in a full front squat on the first rep of the sets of 3 and the sets of 2 with a 3 second pause before coming to a full stand. Also add 2 extra jerk dips on the first rep of each of those sets. The sets of 1 may be power cleaned and split or push jerked as desired. No pausing or extra jerk dips are required for the sets of 1.

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Workout of the Day
5 rounds, each for time of:
Deadlift, 10 reps
1/2 court shuttle sprints, 4 times down and 3 times back
10 burpees, jumping on each rep to 1′ above max reach
L4: 225/155
L3: 185/125
L2: 155/105
L1: 95/65

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Non Nobis 171017
“Bell”
3 rounds for time of:
185/125-lb. deadlifts, 21 reps
15 pull-ups
185/125-lb. front squats, 9 reps

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