(508) 481-2372 ali@pennantcrossfit.com
Monday
400m run
26 Wall Balls
500m row
26 Burpee Box Jumps 24/20
400m run
26 Toes-to-bar
500m row
26 Thrusters 95/65
400m run
26 Kettlebell Swings 70/53
500m row
26 Burpee Pull-ups
400m run
26 Sumo Deadlift High Pulls 95/65
500m row
*40 min cap*
Tuesday
AMRAP6
5 Unbroken Power Snatch 135/95
Rest 4 minutes
AMRAP6
5 Unbroken Clean and Jerk 135/95
*Workout will be completed with a partner, P1 will complete 5 touch-and-go reps, then partner 2 will, continuing back and forth for the 6 minutes*
Wednesday
4 Supersets
2 Back Squats
50ft KB FR Walking Lunge
*rest at least 2 min between sets*
3 Supersets
5 Heavy Bench Press
30sec Ring Lockout Hold or 40sec HS Hold
Thursday
3 Rounds
15 Box Jump Over 24/20
15 Ring Rows
30/24 Cal Row
*14 min cap*
Accessory or Optional Strength: 4 Sets 8 Strict Pull-ups 8 Barbell Upright Row
Friday
2 – 3 Sets (not for time)
30 – 45 second HS Hold
15 – 20 second pike compression
10 Wall Squats
AMRAP11
4 Squat Cleans 225/155
8 Strict HSPU
4 Front Squats 225/155
8 Strict HSPU
Saturday
“Knockout”
30/25 Cal Bike
200m Run
20 Thrusters 95/65
20 C2B Pull-ups
500m Row
20 Deadlift 185/135
25 Wall Balls
10 Muscle Ups
20 Back Squat 185/135
Sunday
3 Sets
8 – 10 Prone Y
5 Slow Scap Push-ups
10 Ring Rows
3 Sets
12 – 15 Barbell Good Morning
10 Back Rack Reverse Lunges (5 per side)
30 second wall sit
2 Sets
10 – 15 Strict T2B
45 seconds of KB deadbugs