(508) 481-2372 ali@pennantcrossfit.com
Monday
Teams of 2
Ned
7 rounds
11 bodyweight back squats (each)
1000m row
*40 minute time cap
**Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Tuesday
3 Rounds
25 Kettlebell Swings 53/35
75 Double Unders
Accessory
3 x max strict pull-ups
3 x max strict ring dips or push-ups
*scale pull-ups for a minimum of 5 and push-ups for a minimum of 10
Wednesday
6 Sets: Every 90 second complete
3 Power Cleans + 3 Front Squats
3 Supersets
100′ DB Walking Lunge
1 minute Banded Glute Bridge Hold
1 minute Banded Hamstring Curls
*no rest between movements, rest 90-120 seconds between sets
Thursday
5 Rounds
1 minute row
1 minute ski
1 minute rogue bike
1 minute burpee box jump over
1 minute rest
Cooldown
1 minute barbell quad smash (per leg)
2 minute couch stretch (per leg)
Friday
Bring a Friend Day
Deck of Cards!
Hearts: Sit-ups
Clubs: Kettlebell Swings 53#/35#
Diamonds: Wallballs 20/14
Spades: 10m Shuttle Run
Saturday
3 Rounds
10 DB Thrusters
15 DB Box Step Overs
20 DB Renegade Rows (Total)
25 Calories Row/Bike/Ski
1:1 work/rest
DB = 50/35
*1 Round at each rower, rogue bike, ski erg
Sunday
3 Supersets
9 Strict T2B
12 V-ups
15 Rower Pike Compressions
*no rest between movements, rest 90-120 seconds between sets
3 Sets
20 Banded Tricep Pushdowns
15 Lateral Raises
5 Turkish Get-ups (per arm)