(508) 481-2372 ali@pennantcrossfit.com
Monday
From 0:00 – 15:00 Complete
25/20 Cal Row
200ft SA OH Walking Lunge 50/35
25/20 Cal Row
50 Box Step-ups – alternating 50/35
25/20 Cal Row
From 15:00 – 30:00
Build to 3 Rep Max Back Squat
Tuesday
Teams of 2
50 T2B
40/30 Cal Bike (80/60 Schwinn)
20 Power Snatch 135/95
40/30 Cal Bike (80/60 Schwinn)
50 T2B
Accessory: 3 Rounds For Quality
5 Turkish Get-ups (per arm)
10 Wide Grip Barbell Curls
15-20 GHD Sit-ups
Wednesday
4 Sets – (Across)
2 Squat Cleans
4 Bench Press
3 Sets
10 – 15 Unbroken Push-ups (weighted if possible)
10 Weighted Cossack Squats (5 per leg)
30 second Ring Lockout Hold
Thursday
Every Minute on the Minute x 24
Minute 1: 6 – 8 DB Clean and Jerks 50/35
Minute 2: 50ft HS Walk
Minute 3: 10 Box Jump Over 30/24
Minute 4: 8 – 10 Strict Pull-up
Minute 5: 15/12 Cal Bike
Minute 6 – Rest
Friday
OPEN WORKOUT
Saturday
Teams of 2
With a 25 Minute Clock
1200m Run (buy in) (together)
Into AMRAP
10 Power Cleans 205/145
20/16 Cal Rogue Bike
30 Synchronized Wall Balls
Sunday
3 sets – Across
5 Heavy Double DB Strict Press
6 – 8 Strict Pull-ups (banded if needed)
3 Sets
5 Deficit Reverse Lunges – per leg
6 – 10 Heavy Double KB Front Squats
3 Sets
30 – 60 second hollow hold
20 RIng Mtn Climbers
15 second starfish plank – per side