(508) 481-2372 ali@pennantcrossfit.com
Monday
Teams of 2
2 Rounds (each)
30/25 Cal Bike
25 Goblet Squat 53/35
25/20 Cal Ski
25 T2B
30 Wall Balls
*1 partner completes 1 whole round then switch*
Tuesday
3 Sets – (around 70% of Front Squat)
3 Front Squats right into 7 Back Squats
Back Squat: 3 x 1 (20 second pause in bottom)
Accessory or Optional Conditioning
4 x 300m Row or Ski *Rest 1 min between*
Wednesday
Every minute on the minute x 6 (across)
2 Power Cleans
Every Minute on the minute x 10
5 Deadlifts 225/155
Max HSPU in remaining time
Thursday
3 Rounds: Start a new round every 5 minutes
6 Devils Press 50/35
12 DB Thrusters
400m Run
Accessory or Optional Strength
Heavy DB Box Step-ups: 4 x10 (5 per leg)
Friday
AMRAP20
21 Strict Pull-up
15 Box Jumps 30/24
9 Power Snatches 155/105
250m Row
Saturday
“Loredo”
6 Rounds
24 Air Squats
24 Push-Ups
24 Walking Lunges – alternating
400 meter Run
*35 min cap*
Sunday
3 Sets
12 Alternating DB Bench Press (6 per side)
10 Z Press
10 Hanging Scap Raises
3 Sets
15 DB Romanian Deadlifts
30second Single leg glute bridge – per side
15 Goblet Squats (with slingshot around knees)
3 Supersets
10 Side Plank Rotations – per side
30second hollow hold