Workout of the Day
Four rounds, each timed separately:
25 pull-ups
Run 400 meters
25 burpees
Rest as needed between rounds
Non Nobis 171005
Two rounds for time of “Roney”:
Run 200 meters
135/95 pound Thruster, 11 reps
Run 200 meters
135/95 pound Push press, 11 reps
Run 200 meters
135/95 pound Bench press, 11 reps
(Full “Roney” has 4 rounds!)
Post your scores to the Whiteboard.
Workout of the Day
Bench Press
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Compare to 161014
Post your scores to the Whiteboard.
Workout of the Day
5 rounds for time of:
10 push-ups with feet elevated on a medicine ball
20′ walking lunge with medicine ball held in a waiter’s carry overhead, right arm
20′ walking lunge with medicine ball held in a waiter’s carry overhead, left arm
20 medicine ball sit-up throws to a wall
L4: 20#/14# MB; 8′ distance from wall
L3: 14#/10# MB; 8′ distance from wall
L2: 10# MB w/ guide hand on waiter’s carry, 8’/6′ distance from wall
L1: 10# MB w/ two-handed overhead lunge steps, 6’/5′ distance from wall, standard push-ups
Transfer your data from here.
Non Nobis 171003
For time:
50 overhead squats, 45#/35#
25 ring dips
40 overhead squats, 45#/35#
20 ring dips
30 overhead squats, 45#/35#
15 ring dips
20 overhead squats, 45#/35#
10 ring dips
10 overhead squats, 45#/35#
5 ring dips
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
Five 4-minute intervals of:
Row 500 meters
Max reps 1.5x bodyweight deadlift
Rest 1 minute between intervals
Score is total reps of deadlift completed for all intervals
Post your scores to the Whiteboard.
Workout of the Day
Complete as many rounds as possible in 15 minutes of:
Push press, 10 reps
Pull-ups, 10 reps
L4: 65/45
L3: 55/35
L2: 45/30
L1: 35/25
then
Max Distance Broad Jump
Transfer your data from here.
Non Nobis 170929
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Transfer your data from the week from here.
Post your scores to the Whiteboard.
Workout of the Day 1
Hang Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Workout of the Day 2
Hang Snatch
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Transfer your data from here.
Post your scores to the Whiteboard.
Non Nobis 170928
21-15-9 reps for time of:
Bodyweight deadlift
Box jumps, 24″/20″
Post your results to 170922.