Tuesday 8.14.18

Tuesday 8.14.18

Hanz & Franz

Performance
15 Ring Rows
100 Double Unders
20 Strict Pull-ups
100 Double Unders
25 Pull-ups
100 Double Unders

Accessory

Lifestyle
15 Ring Rows
75 Double Unders
15 Strict Pull-ups
75 Double Unders
15 Pull-ups
75 Double Unders

Upper Rehab
10 KB Reverse Lunges 35/20 – alternating
100 Double Unders
15 KB Reverse Lunges 35/20
100 Double Unders
20 KB Reverse Lunges 35/20
100 Double Unders

Lower Rehab
15 Ring Row
Ski 20/16
20 Push-up
Ski 20/16
25 Push-up
Ski 20/16

We are starting a new Accessory and Mobility cycle this week!

Monday 8.13.18

Monday 8.13.18

Limits

Performance
Teams of 3
4 Rounds (each)
25 Wall Balls
10 Box Jump Overs 24/20
7 Deadlifts 315/225

*Partner completes 1 whole round then switches*
*After each partner completes 2 rounds, complete last 2 rounds in reverse order*

Lifestyle
Teams of 3
4 Rounds (each)
20 Wall Balls
7 Box Jump Overs 24/20
5 Deadlifts 275/185

Upper Rehab
Teams of 3
4 Rounds (each)
20 Medball Cleans
10 Box Jump Overs 24/20
7 Deadlifts 315/225

Lower Rehab
Teams of 3
4 Rounds (each)
30/24 Cal Bike
10 Pull-ups
7 Push Press 155/105

Bring a Friend Day is this Thursday!!  Want to give Pennant Crossfit a try?  Come in on Thursday to try any of our classes for free!

Bootcamp Week 8.13

Bootcamp Week 8.13

Monday

“Fortitude”
EMOM 30
Odd – 15/12 Cal Row
Even – 15 Burpees

Tuesday

Every 10 Minutes x 3 Rounds
Run 800m
40 Wall Balls
20 KB Snatch 53/35

Wednesday

5 Rounds
50ft KB Lunge 70/53
25 Push ups
right into
Row 2000m

Thursday

Teams of 2
1 Mile Run
100/80 Cal Bike
80/60 Cal Ski
1 Mile Run

Friday

4 Rounds
5 Minute Clock
Row 1000m
In remaining time
Max Burpee Box Jump Overs 24/20

Rest 3 minutes btwn rounds

*Rd 2 – Max Wall Balls*
*Rd 3 – Max DB Snatch 50/35*
*Rd 4 – Max DB Burpee Box step overs 50/35*

Sunday

3 Rounds
The “Loop”
20 GHD Sit-ups
100ft Bear Crawl
20 KB Swing 70/53
100ft Walking Lunge
*60 Minute Cap*

Sunday 8.12.18

Sunday 8.12.18

Power Hour

3 Supersets
5 Single Leg KB Deadlift – per leg
20 second Weighted Hip Extension hold

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

Saturday 8.11.18

Saturday 8.11.18

Grit

Performance
6 Rounds
Run 200m
10 Power Snatch 95/65
50 Double Unders
10 C2B Pull-ups

Lifestyle
6 Rounds
Run 200m
10 Hang Power Snatch 75/55
40 Double Unders
8 Pull-ups

Upper Rehab
6 Rounds
Run 200m
10 Power Clean 135/95
50 Double Unders
5 Front Squats 135/95

Lower Rehab
6 Rounds
Row 250m
10 Burpees with Push-up
Bike 15/12 Cal
10 Ring Row

Friday 8.10.18

Friday 8.10.18

Condition

Performance
Run 800m
40 Ring Row
KB Mixed Carry 200ft
40 GHD’s
25 Burpee to Target
Bike 40/32 Cal
*18 minute cap*

10 Minutes to Build to a
Sumo Deadlift double

Lifestyle
Run 600m
25 Ring Row
KB Mixed Carry 200ft
40 V-Ups
25 Burpee to Target
Bike 35/28 Cal

10 Minutes to Build to a
Sumo Deadlift double

Upper Rehab
Run 800m
40 Ring Row
KB Front Rack Carry 200ft
40 GHD’s
25 Burpee to Target
Bike 40/32 Cal

10 Minutes to Build to a
Sumo Deadlift double

Lower Rehab
Row 1000m
1 Minute Plank
40 Ring Row
40 DB Bench Press 50/35
40/32 Cal Bike

10 Minutes to Build to a
Strict Press double

Thursday 8.9.18

Thursday 8.9.18

Endure

Performance
18 Hang Power Cleans 185/135
24 HSPU
30 T2B
400m Run with medball 20/14

Accessory

Lifestyle
15 Hang Power Cleans 155/105
20 Straddle HSPU
25 Toes to Rig
400m Run with medball 20/14

Upper Rehab
10 Hang Power Cleans 185/135
15 Deadlifts 185/135
30 GHD’s
400m Run with medball 20/14

Lower Rehab
20 Renegade Row 50/35
30 HSPU
2 Minute Plank Hold
500m Row
*Use 10/8 damper setting*

Wednesday 8.8.18

Wednesday 8.8.18

Weightlifting Wednesday

Performance
5 Sets
2 Push Press + 1 Push Jerk
*After each set complete mobility or
accessory exercise*

3 x 5 Back Squat
*After each set complete mobility or
accessory exercise*

Cash Out (Time Permitting)
2 x 20 DB Bench Press

Lifestyle
Same as Performance

Upper Rehab
5 x 3 Deadlift
*After each set complete mobility or
accessory exercise*

3 x 5 Back Squat
*After each set complete mobility or
accessory exercise*

Cash Out (Time Permitting)
30 Hip Extensions

Lower Rehab
5 x 3 Push Press
*After each set complete mobility or
accessory exercise*

Bench Press 3 x 5
*Aim for 10 more pounds than last week*

For an overview and demonstration of the mobility or accessory exercises we will be doing today during workout, click here!

Tuesday 8.7.18

Tuesday 8.7.18

Mix it Up

Performance
2 Rounds

With a 2 Minute clock
25/20 Cal 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
Over Unders

Rest 3 minutes

With a 2 Minute clock
12 Burpee Box Jumps 24/20
In remaining time Max
Distance DB Overhead Lunge 50/35

Rest 3 minutes btwn rounds

Lifestyle
2 Rounds

With a 2 Minute clock
20/16 Cal Bike
In remaining time Max
Box step overs 40/25 – each hand

Rest 3 minutes

With a 2 Minute clock
Row 16/12 Cal
In remaining time Max
Over Unders

Rest 3 minutes

With a 2 Minute clock
10 Burpee Box Jumps 24/20
In remaining time Max
Distance DB Overhead Lunge 40/25

Rest 3 minutes btwn rounds

Upper Rehab
Same as Peformance
(DB Front Rack Lunge as opposed to Overhead)

Lower Rehab
2 Rounds

With a 2 Minute clock
25/20 Cal Bike
In remaining time Max
KB Push Press 53/35 – each hand

Rest 3 minutes

With a 2 Minute clock
Row 20/16 Cal
In remaining time Max
Pull-ups

Rest 3 minutes

With a 2 Minute clock
16/12 Cal Ski
In remaining time Max
Push-ups

Rest 3 minutes btwn rounds

 

Monday 8.6.18

Monday 8.6.18

Unbreakable

Performance
Every Minute on the Minute x 10
8 – 10 Unbroken KB swings

Rest 3 minutes

Every Minute on the Minute x 10
12 – 15 Unbroken Wall Balls

*Choose a challenging weight and reps to
stay unbroken for all 10 minutes*

Accessory

Lifestyle
Every Minute on the Minute x 10
8 Unbroken KB swings

Rest 3 minutes

Every Minute on the Minute x 10
10 Unbroken Wall Balls

Upper Rehab
Every Minute on the Minute x 10
12 Unbroken Russian KB swings

Rest 3 minutes

Every Minute on the Minute x 10
10 unbroken front squats 95/65

Lower Rehab
10 Sets
30 second row
30 second rest

Rest 3 minutes

10 sets
20 second bike
40 second rest

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