(508) 481-2372 ali@pennantcrossfit.com

CrossFit Week of 12.17.18

Monday
AMRAP7
3 Unbroken Deadlifts
15 Wall Balls
Accessory
Tuesday
Every Minute on the Minute x 20
Minute 1 – 3 – 5 Ring Swings
Minute 2 – 10 – 15 GHD
Minute 3 – 2 – 4 Muscle Ups
Minute 4 – 3 – 5 Jefferson Curls
Minute 5 – Double or Triple Under Practice
Wednesday
4 Rounds
1 Minute on: 2 Minute Off
3 Back Squats (from rack)
Max Burpees
Accessory
Thursday
4 – 5 sets to build/practice
1 Snatch Grip Push Jerk
1 Overhead Squat
1 Snatch Balance
4 – 5 sets
Build to Heavy Overhead Squat Triple (3301 Tempo)
*After each set of OHS complete Accessory or Mobility exercise
Friday
Teams of 5
3 Partners work at a time, Accumulate
300 Cal Bike
250 Cal Row
200 Cal Ski
Saturday
6 Rounds
5 Devils Press 35/20
10 DB Thrusters 35/20
15 T2B
50 Double Unders
*Rest 1 minute between rounds*
Sunday
4 Sets
8 KB Push-ups
8 Double KB Bent Over Row
8 Half Kneeling Anti Rotation Kettlebell Press
20 – 30 second ring to chest hold
4 Sets
8 Goblet Squats (with Slingshot around knees)
8 Cursty Squat – alternating
8 Jumping Lunges – per leg
20 – 30 second Hip extension hold

 

Well Fed Nutrition

When we created the Nutrition Program at Pennant we had no idea the impact it would have on some many of our clients. We are so excited to be expanding the program and to be bringing it to more people with the launch of our new business Well Fed Nutrition!
Please click here to visit our website and ‘like’ our business page on Facebook!

We are excited to announce the launch of Well Fed Nutrition!

Bootcamp Week of 12.17.18

Monday
4 Rounds
25/20 Cal Row
25 Wall Ball
50 Double Unders
25 Sit-ups
25/20 Cal Bike
Tuesday
“The Sean McCarthy”
Every minute on the minute for as long as possible
5 KB Swings 53/35
3 Burpee Box Jump 24/20
*30 min cap*
*Choose an amount of reps that allow you to complete the work in 30 seconds*
Wednesday
Conditioning
AMRAP10 – with a partner
18/15 Cal Bike
*Switch back and forth for 10 minutes*
Accessory
Every 3 minutes x 5 sets
5 Filly Press – per arm
30 second T Spine Opener
or, Every 3 minutes x 5 sets
10 Hip Extensions
20 second Split Progression – per side
Thursday
60/45 Cal Ski
60 Double KB Front Squat 35/26
200ft Sandbag Carry
10 Shuttle Runs
60 Push-ups
200ft Double KB FR Walking Lunge 35/26
Friday
12 Days of Christmas
1 Sandbag Clean
2 KB Thrusters 44/26
3 KB Clean and Jerks 44/26
4 Burpees
5 HSPU
6 Box Jumps 30/24
7 KB Swing 70/53
8 Push-up
9 GHD
10 Ring Row
11 Wall Ball
12 Cal Row
*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Sunday
Teams of 2
7 Rounds (each)
10 Box Jump Overs 24/20
20/16 Cal Bike
10 Double DB Push Press 50/35
20/16 Cal Row
*Partner 1 completes 1 whole round, then switches*

 

Well Fed Nutrition

When we created the Nutrition Program at Pennant we had no idea the impact it would have on some many of our clients. We are so excited to be expanding the program and to be bringing it to more people with the launch of our new business Well Fed Nutrition!
Please click here to visit our website and ‘like’ our business page on Facebook!

We are excited to announce the launch of Well Fed Nutrition!

Monday 12.17.18

Drummer Boy

AMRAP7
3 Unbroken Deadlifts
15 Wall Balls
Accessory
Lifestyle
Same as Performance
Upper Rehab
AMRAP7
3 Unbroken Deadlifts
12 Medball Cleans
Lower Rehab
AMRAP7
5 Unbroken Push Press(from rack)
20/16 Cal Bike

 

Well Fed Nutrition

When we created the Nutrition Program at Pennant we had no idea the impact it would have on some many of our clients. We are so excited to be expanding the program and to be bringing it to more people with the launch of our new business Well Fed Nutrition!
Please click here to visit our website and ‘like’ our business page on Facebook!

We are excited to announce the launch of Well Fed Nutrition!

Sunday 12.16.18

Power Hour

4 Supersets
5 Pistols – per leg (banded if needed)
10 Split Squat – per leg (no weight)
4 Supersets
5 KB FR Step ups – per leg
20 Banded Hamstring Curls
4 Supersets
5 Landmine Press – per arm
10 Box Pike HSPU

Some of our amazing clients from the Pennant Nutrition Program

Saturday 12.15.18

Scorpion

3 Rounds
Row 500m
10 Power Snatch 115/75
15 Burpees
15 Ring Rows
100 Double Unders
*22 minute cap*
Lifestyle
3 Rounds
Row 500m
10 Hang Power Snatch 95/65
12 Burpees
12 Ring Rows
75 Double Unders
Upper Rehab
3 Rounds
Row 500m
10 Power Cleans 115/75
20/16 Cal Bike
10 Ring Rows
100 Double Unders
Lower Rehab
3 Rounds
Row 500m
30/24 Cal Bike
15 Ring Rows
10 GHD

“How you doin?!”

Friday 12.14.18

Arachnid

Back Squat
3 x 4 around 70% (2301 tempo)
2 x 2 around 85% (no tempo)
Conditioning: 14 – 12 – 10
Front Rack Lunges – alternating 135/95
Strict HSPU
Lifestyle
Back Squat
3 x 4 around 70% (2301 tempo)
2 x 2 around 85% (no tempo)
Conditioning: 12 – 10 – 8
Front Rack Lunges – alternating 115/75
Pike HSPU off box
Upper Rehab
Back Squat
3 x 4 around 70% (2301 tempo)
3 x 2 around 85% (no tempo)
Conditioning: 14 – 12 – 10
Front Rack Lunges – alternating 135/95
*After each set complete 18/15 Cal Bike*
Lower Rehab
Push Press 4 x 2 – across
*After each set, complete 20 second side plank – per side
Conditioning: 14 – 12 – 10
Strict HSPU
Cal Row

The face you make when you realize it’s Friday!

Thursday 12.13.18

Ladybug

From 0:00 – 6:00 Complete
50/40 Cal Row
25 Pull-ups
From 6:00 – 12:00
25 Box Jumps 30/24
25 Hip Extensions
From 12:00 – 18:00
50/40 Cal Bike
25 Double KB Snatch 26/18
From 18:00 – 24:00
40/30 Cal Ski
Accumulate 90 seconds in plank
Lifestyle
From 0:00 – 6:00 Complete
40/30 Cal Row
25 Jumping C2B
From 6:00 – 12:00
20 Box Jumps 30/24
20 Hip Extensions
From 12:00 – 18:00
40/30 Cal Bike
20 Double KB Snatch 26/18
From 18:00 – 24:00
35/25 Cal Ski
Accumulate 90 seconds in plank
Upper Rehab
From 0:00 – 6:00 Complete
50/40 Cal Row
25 V-ups
From 6:00 – 12:00
25 Box Jumps 30/24
25 Hip Extensions
From 12:00 – 18:00
50/40 Cal Bike
25 Double KB Clean 35/26
From 18:00 – 24:00
50/40 Cal Row
Accumulate 90 seconds in plank
Lower Rehab
From 0:00 – 6:00 Complete
50/40 Cal Row
25 Pull-ups
From 6:00 – 12:00
50/40 Cal Row
25 V-Ups
From 12:00 – 18:00
50/40 Cal Bike
25 DB Renegade Row 50/35
From 18:00 – 24:00
40/30 Cal Ski
Accumulate 90 seconds in plank

Suzanne still crushing it in her third trimester!

Wednesday 12.12.18

Weightlifting Wednesday

7 Sets (Building)
Hang Power Clean + Power Clean + 2 Push Jerks
Accessory
Lifestyle
Same as Performance
Upper Rehab
Hang Power Clean + Power Clean + 2 Front Squats
Lower Rehab
5 Sets (building)
5 Heavy Bench Press
5 KB Bent Over Row – per arm
5 Ring Rows

“It’s a DEEP burn”

Tuesday 12.11.18

Grasshopper

Every 2 minutes x 5 Sets
12 T2B
50 – 100ft HS Walk
Rest 2 minutes
Every 2 minutes x 5 Sets
12 Pistols – alternating
3 – 5 Muscle Ups
Lifestyle
Every 2 minutes x 5 Sets
10 T2B
30 Shoulder Taps off Box – alternating
Every 2 minutes x 5 Sets
12 Pistols – alternating
2 – 4 M.U. Transitions
Upper Rehab
Every 2 minutes x 5 Sets
15 GHD
100ft Front Rack Carry
Every 2 minutes x 5 Sets
12 Pistols – alternating
100ft Farmers Carry
Lower Rehab
Every 2 minutes x 5 Sets
30 second plank hold
50 – 100ft HS Walk
Every 2 minutes x 5 Sets
3 – 5 Jefferson Curls
3 – 5 Muscle Ups

Caption This…

Monday 12.10.18

Mosquito

2 Rounds
3 Minute Max Reps at Each Station
Row
Ski
Bike
DB Burpee Box Step Overs 50/35
Lifestyle
Same as Performance
Upper Rehab
2 Rounds
3 Minute Max Reps at Each Station
Row
Bike
Row
DB Box Step Overs 50/35
Lower Rehab
2 Rounds
3 Minute Max Reps at Each Station
Row
Ski
Bike
KB Farmers Carry 53/35

Janet R

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