(508) 481-2372 ali@pennantcrossfit.com
Monday
Every Minute on the Minute x 10
Odd – 6 DB Front Rack Step-ups (per leg)
Even – 6 Strict Pull-ups
Rest 3 minutes
Every Minute on the Minute x 10
10 Burpee Box Jump Overs 24/20
Tuesday
5 x 3 Deadlift (across, re-set between reps)
Accessory: 4 Rounds For Quality
15 DB Bench Press
12 DB Bicep Curls
9 Strict Toes-to-bar
6 Pausing DB Upright Rows (per arm- each rep with a 3 second pause at top)
Wednesday
Work-it-Wednesday
Teams of 2
6 Rounds (each)
300m Row
50′ DB/KB Walking Lunge (Heavy)
7 Burpees
*one partner completes a full round then switch
Thursday
Thanksgiving
Hotshots 19
6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run
Friday
Rotating EMOM x 15 minutes (5 rounds)
minute 1: 5 Heavy Back Squats (from rack)
minute 2: 10/7 Cal Rogue Echo Bike
minute 3: 15 Push-ups
Accessory: 3 Rounds For Quality
100′ Single Arm OH DB Carry (per)
Max L-sit
10 DB Bent Over Rows (per)
100′ Heavy Farmer’s Carry
Saturday
Teams of 3
10,000m row
*switch every 250m
Sunday
3 Sets
30 Banded Hamstring Curls
10 Split Squat – per leg
3 Sets
10 Ring Rows
30 seconds Weighted squat hold
3 Sets
1 – 1:30 Plank Hold (weighted, if possible)
20 DB Lateral Raises