Workout of the Day (ProvFit & Non Nobis)
“Rowing Fran”
21-15-9 reps for time of:
Row (calories)
Thruster, 95/65-lb.
Warm up with 10 pulls at 25s/m at each damper setting, and compare pull force to drag factor. After recovering from the workout, do the same again and compare data.
Post your scores to the Whiteboard.
Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Transfer your data from here.
Workout of the Day
Make up any workout from Monday through Thursday that you have not yet completed. Record your results to the day that workout was originally posted.
Post your scores to the Whiteboard.
Workout of the Day
Sumo Deadlift
Find your 10 rep max.
Use a 10-10-10-10-10-10-10. Aim for maximal effort on the 5th set, and reduce the load to 60-70% of max for the last two sets
Transfer your data from here.
Non Nobis 170824
Complete as many rounds as possible in 10 minutes of:
Hang squat snatch
Burpees over the barbell
Alternate between the movements every minute on the minute. Score is the total number of reps of both movements combined at the end of the 10 minutes.
Level 4: 115#/ 75#
Level 3: 95#/ 65#
Level 2: 75#/ 55#
Level 1: 55#/ 35#
Post your scores to the Whiteboard.
Workout of the Day
“Tiki”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-release pushups
Supermans
Squats
Situps
Sprint 20 meters between couplets
Compare to 170328
Transfer your data from here.
Non Nobis 170822
21-15-9 reps for time of:
95-lb./65-lb. Bear complex
Box jumps, 30″/24″ box
Compare to 170328
Post your scores to the Whiteboard.
*Note* This is the final day of summer schedule. As of Tuesday, 170822, all sessions after the 6:15 are discontinued on Tuesdays and Thursdays. The 7:45 sessions will continue to meet on Mondays and Wednesdays, and shift to 7:30 on Fridays. Monday and Wednesday afternoon sessions for Non Nobis kids (12:30 start time) begin on Wednesday, 170823. Tuesday/ Thursday afternoon sessions may also be available by exception for Non Nobis adults.
Workout of the Day
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Compare to 170421.
Post your scores to the Whiteboard.