(508) 481-2372 ali@pennantcrossfit.com
Monday
100 Thrusters 95/65
Accessory or Optional Strength: Heavy Split Jerk Single
Tuesday
6 Rounds
400m Run
10 KB Upright Row – per arm
10 Russian Twists – per side
250m Row
*Rest 1 minute between rounds*
Wednesday
5 Sets (Start a new set every 4 minutes)
5 DB Or BB FR Step-ups – per leg
5 Single Arm DB Overhead Squats – per arm
*Complete all 5 Step-ups or OHS on 1 arm before switching*
3 Sets (Start a new set every 4 minutes)
2 Heavy Squat Clean and Jerks (across)
Thursday
Teams of 2
25 Sandbag Cleans
50 Synchronized T2B
25 Burpee Box Get Over
50/40 Cal Bike
Accessory or Optional Strength
3 Sets
10 Single Leg RDL – per leg
10 KB Snatch – per arm (heavy)
Friday
AMRAP12
2K Row Max
Ring Dips
Rest 3 minutes
AMRAP12
1 Mile Run
Max Strict Pull-ups
Saturday
5 Rounds
200m Run
2 Rope Climbs
7 Power Snatch 135/95
14 Box Jump Over 24/20
21 Sit-ups
Sunday
3 sets
100ft Waiters Walk – per side
30 second side plank – per side
10 FR Box Step-ups – per leg
3 Sets
8 – 10 Arnold Press
15 Rower Pike Compressions
10 – 12 Ring Rows
5 – 7 Jefferson Curls