(508) 481-2372 ali@pennantcrossfit.com
Monday
Every Minute on the Minute x 10
3 Heavy Power Cleans (re-set between reps)
Rest 3 minutes
Every Minute on the MInute x 10
3 Heavy Back Squats
Tuesday
2 Rounds
With a 2 Minute clock
15/12 Cal Rogue Bike
In remaining time Max Box Step overs 50/35 – each hand
Rest 3 minutes
With a 2 Minute clock
Row 20/16 Cal
In remaining time Max Burpees to target
Rest 3 minutes
With a 2 Minute clock
15/12 Cal Ski
In remaining time Max Wallballs
*Rest 3 minutes between rounds
Wednesday
5 Rounds
12 DB Upright Rows (per)
8 Barbell Strict Press (across)
*pause for 3 seconds overhead on each rep of the strict press
4 Sets
10 Good Mornings
100′ DB Gun Walk
Thursday
Alternating x 10 minutes (5 rounds)
odd: 6 Heavy Deadlifts
even: 6 Strict Toes-to-bar
Rotating x 12 minutes (3 rounds)
minute 1: 18 Wallballs
minute 2: 15/12 cal row
minute 3: 12/9 cal ski
minute 4: rest
Friday
OPEN WORKOUT
Saturday
AMRAP 20
50 Double Unders
3 Turkish Get-ups 53/35 (per arm)
30 Abmat sit-ups
10 Ring Rows
50′ DB Walking Lunge 50/35
Sunday
3 Supersets
5 Heavy KB Lunges – per leg
20 second Weighted Wall Squat hold
3 Supersets
15 DB Bench Press
30 second HS Hold
3 Supersets
15 Ring Rows
20 Second Chin over bar hold