(508) 481-2372 ali@pennantcrossfit.com
Monday
Every 2 Minutes x 10 sets
2 Power Cleans 185/135
2 Front Squats 185/135
2 Push Jerk 185/135
5 Burpees

 

Tuesday
AMRAP12
500m Row
75 Double Unders
15 Ring Rows

 

Wednesday
Strength: 4 Sets
2 Back Squat (3 second pause in bottom)
5 Double DB Strict Press
*Goal is same weight for all 4 sets*
Accessory: 2 Sets
50ft Double KB FR Walking Lunge
*Rest as needed between sets*

 

Thursday
8 Rounds of 20 seconds on: 10 seconds off at each station
Ski
Bike
V-up
Side Plank
Accessory

 

Friday
At 0:00 Complete
9 – 6 – 3
Muscle Ups
Box Jumps 36/30
At 10:00 Complete
9 – 6 – 3
Muscle Ups
Box Jumps 36/30
At 20:00 Complete
Heavy Triple Bench Press

 

 

Saturday
27 – 21 – 15 – 9
Cal Row
Overhead Squat 75/55
Right into
27 – 21 – 15 – 9
Wall Balls
Hang Power Cleans 75/55
*25 minute cap*
Sunday
3 sets
50ft Waiters Walk – per side
30 second side plank – per side
3 Sets
10 Lateral Medball Throw – per side
30 second plank hold (protracted shoulders)
30 second hanging scap retractions
3 Sets
20 Hip Extensions
5 Jefferson Curls
20 Standing calf raises – per side