(508) 481-2372 ali@pennantcrossfit.com
Monday
Every Minute on the Minute x 8
Even – 16 DB Snatch 50/35
Odd – 12/9 Cal Bike
Rest 2 minutes
Every Minute on the Minute x 8
Even – 15 KB Swings 53/35
Odd – 10 Lateral Burpee Over KB
Rest 2 minutes
Every Minute on the Minute x 8
Even – 15 Wall Balls
Odd – 15/12 Cal Row
Tuesday
3 Rounds
200m Ski
400m Run
8 DB Burpee Box Step-Overs 50/35
16 Pull-ups
32 Sit-ups
Wednesday
6 Rounds
3 Minutes on: 3 Minutes off
5 Sandbag Cleans
5 Sandbag Squats
10 Jumping Lunges (5 per leg)
Max Cal Bike in remaining time
Thursday
7 – 5 – 3 Bench Press 155/105
21 – 15 – 9 Cal Row
right into 30 – 20 – 10
Push-up
Cal Row
right into
7 – 5 – 3 Bench Press 155/105
21 – 15 – 9 Cal Row
Friday
10 Rounds
40 Double Unders
20 Air Squats
10 T2B or GHD
Sunday
4 Sets
400m Run
20 KB Swing 53/35
20 Goblet Squats 53/35
15/12 Cal Ski
15/12 Cal Bike
10 Strict Pull-ups
10 Burpee Box Jump Over 24/20
*rest 1 – 2 min between sets*

 

Friday is Bring a Friend Day!