Workout of the Day
Futsal!

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Non Nobis 170224
“Easy” Mary
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

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Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Workout of the Day Option 2
Snatch
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

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Non Nobis 170223
“Michael”
3 rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups

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Workout of the Day
“Diane”
21-15-9 reps, for time:
Deadlift (225/ 155)
Handstand push-ups

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Workout of the Day (ProvFit & Non Nobis)
For time, complete all nine rounds OR AMRAP in 30 minutes of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

Workout of the Day Option 2 (ProvFit & Non Nobis)
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

ProvFit: Transfer your data from here.

Non Nobis: Transfer your data from here.

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Workout of the Day (ProvFit & Non Nobis)
Back Squat
Find your 2 rep max.
Use a 2-2-2-2-2-2-2-2-2-2 rep scheme

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Workout of the Day
“The Lungest Mile”

For time and with a partner:
Farmer’s carry 2 plates (35/25) a combined 1 mile
Overhead lunge a plate (35/25) 200 meters

While one partner farmer’s carries the plates around a 200m course, the other partner lunges the same course holding a plate overhead. Once the partners meet back up on the course, they switch roles and continue to log “laps” of farmer’s carry toward their goal of one mile (approx. 8 laps). If one partner finishes one of the two movements’ distances before the other, he or she may ditch the load and travel to the other partner’s location to assist in finishing the remaining distance for that movement.

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