Workout of the Day

Shoulder Press

5-5-5-5-5

Rest as needed between sets

Workout of the Day

“Out to Lunge”

With a partner, complete as many rounds as possible in 15 minutes of:
Weight overhead walking lunge steps

While one partner lunges with a weight held overhead, the other must hold a forward, left side, or right side plank. The planking partner breaking plank or the lunging partner dropping the overhead weight below the top of the head triggers a switch in roles.

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Non Nobis Track

5 2-minute rounds of:
•15-cal. row
•Max reps box jumps, 30″/24″
Rest 2 minutes between rounds

*Score number of box jumps completed

Workout of the Day

“Out to Lunge”

With a partner, complete as many rounds as possible in 15 minutes of:
Weight overhead walking lunge steps

While one partner lunges with a weight held overhead, the other must hold a forward, left side, or right side plank. The planking partner breaking plank or the lunging partner dropping the overhead weight below the top of the head triggers a switch in roles.

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Non Nobis Track

5 2-minute rounds of:
• 15-cal. row
• Max reps box jumps, 30″/24″
Rest 2 minutes between rounds

*Score number of box jumps completed

Workout of the Day

“Half APFT”

1 minute max reps push-ups
1 minute max reps sit-ups
For time: Run 1 mile

Rest as needed between events

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Non Nobis Track

“Helen”

3 rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5/1 pood
12 pull-ups

Workout of the Day (ProvFit & Non Nobis)

Complete as many rounds and reps as possible in 15 minutes of:
Bodyweight back squat, 5 reps
10 Push-ups
15 Sit-ups

Workout of the Day (ProvFit & Non Nobis)

For time:
9 thrusters (65/45 lb.)
1000 meter row
15 thrusters (65/45 lb.)
1000 meter row
21 thrusters (65/45 lb.)