That feeling…..

 

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Friday
A)
Press (Strict)
5 @ 75%
3 @ 85%
1+ @ 95%
B)
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
C)
5 sets
3 Front Squats
*from the floor, build to a heavy, you make squat clean the first squat

Saturday
Team WOD
Complete as many rep as possible in 24 minutes
50 Calorie Row
40 KB Lunges, 53/35
30 Wallballs, 20/14
20 Burpees
10 Pull-ups
400m run

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Crime scene pt.II

 

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Wednesday
A)
Deadlifts
5 @ 75%
3 @ 85%
1+ @ 95%

B)
5 sets
1 Power Snatch + 1 Snatch + 2 OHS @ 80-85% from last weeks max
*do not add weight until your movements are smooth

Thursday
A)
3 sets
15 OH Lunges, 45/33
20 Hand release push-ups
5-10 Strict Pull-ups

B)
3 rounds
20 Toes 2 Bar
200m run

C)
AMRAP 15 minutes
20 Pull-ups
20 Wallballs, 20/14
20 HSPU
Body Burner
For time:
20 Power Clean, 135/95
800m run
20 Power Snatches, 135/95
400m run
20 Burpees
800m run
20 Shoulder to Overhead, 135/95
400m run

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Hill run casualties

 

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Monday
A)
(Week 3 Wendler Cycle)
Back Squats
5 @ 75%
3 @ 85%
1+ @ 95%

B)
4 sets
5 Overhead Squats
*take from the floor and build to a heavy

C)
AMRAP 7 minutes
400m run
30 KB Swings, 53/35
Tuesday
A)
3 rounds
10 Power Snatches, 45/33
10 HSPU

B)
EMOM for 6 minutes
2 Squat Clean @ 80% of 1RM
*add #5 from last week

C)
3 rounds
750m row
30 Push-ups
20 Toes to Bar
Body Burner
EMOM 30 Minutes
15 Unbroken Wallballs, 20/14
12 Box Jump, 24/20
5 Muscle-ups or 10 Chest 2 Bar Pull-ups
*If you pay close attention this is identical from last week. If you had to scale last week see if you can move closer to doing RX. If not no worries, perform exactly as last week.

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Take some time and think on it….then fill out your goal(s) for the next 6 months

 

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Friday
A)
Press (Strict)
3 @ 80%
3 @ 85%
3+ @90%
B)
AMRAP 20 minutes
40 Toes 2 Bar
30 Double Unders
20 Hand release push-up
1 Power Clean @ 90% of 1RM

Saturday
2 rounds of:
AMRAP 7 minutes
200m run
30 Push-up
*both partners run together, one partner works at a time for push-ups
rest 2 minutes
AMRAP 7 minutes
30 KB Swings, 45/26
1 Hill run
*same standards above

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Wednesday
A)
Deadlifts
3 @ 80%
3 @ 85%
3+ @90%
B)
5 sets
1 Power Snatch + 1 Snatch + 2 OHS
*spend time this week working on speed and being smooth before adding weight

Thursday
A)
AMRAP 7 minutes
12 Thrusters, 65/45
7 Pull-ups
150m run
B)
3 sets
40-45 sec L-Sit Hold
Max Strict Pull-ups
C)
5 rounds
5 Thrusters, 135/95
10 Burpees
Body Burner
“Kalsu”
100 Thrusters, 135/95
*perform 5 burpees on the minute of every minute, first minute starts with burpees

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Welcome to the team Coach Mike

 

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Monday
1)
Back squats – Week 3
3 @ 80%
3 @ 85%
3+ @ 90%

2)
800m run
30 OHS, 95/65
30 Clean and Jerks, 95/65

Then…..
7 rounds
5 Pull-ups
10 Push-ups
15 Air Squats

Tuesday
1)
3 rounds
15 OH Lunges, 45/33
15 Burpees

2)
EMOM 6 minutes
1 Squat Clean @ 80% of 1RM

3)
AMRAP 12 minutes
400m run
25 KB Swings, 53/35

Body Burner
EMOM 30 minutes
15 Unbroken Wallballs, 20/14
10 Box Jumps, 24/20
5 Muscle-up or 10 Chest 2 Bar pull-ups

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The obvious winners of all categories on Friday’s award ceremony.

 

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Friday
1.
Strict Press
5 @ 75%
5 @ 80%
5+ @ 85%
2.
AMRAP 12min
30 Air Squats
10 T2B
Saturday
Teams of 2
Run 400×8 with Medball
Each team member runs 400m while the other rests.
Each team member will run 4x
then…
1 minute
Person 1- Max air squats
Person 2- Plank hold
…then switch
3 minutes
Person 2- Max Wallballs
Person 1- Plank Hold
…then switch
5 minutes
Max burpees for both partners.

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Wednesday
1.
Deadlift
5 @ 75%
5 @ 80%
5+ @ 85%
“Death by Burpees”
On a running clock – 1 burpee the first minute, 2 burpees the second minute, 3 burpees on the third minute, and so on until you fail to complete the number of burpees on the corresponding minute.

Thursday
3 rounds
800m run
20 KB Snatches (10 each arm) 44/28

Body Burner
“Jackie”
1000m row
50x Thruster (45lbs)
30x-pullups

Rest 4 minutes

“Karen”
150 Wall balls (20lbs and 14 lbs)

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Monday
1.
Back Squat
5 @ 75%
5 @ 80%
5+ @ 85%

2.
3 rounds for time
400 m run
21 Box Jump Overs (24/20)
12 HSPU
Tuesday
For Time: 155/105 and 20/14
40 Wallballs
8 Power Cleans
30 Wallballs
6 Power Cleans
20 Wallballs
4 Power Cleans
10 Wallballs
2 Power Cleans

Body Burner
“Renegade”
2 rounds for time
10x Hang power clean (185#/135#)
10x Squat jumps
10x Pull-ups, strict
20x Overhead walking lunge steps (45#/25# plate)
10x Renegade row (55#/35# DBs)
5x Pistols/leg

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Friday 3/27
Open 15.5

Saturday 3/28
3 Hill Runs with partner
50 Partner Wall Balls
50 synchronized burpees
50 synchronized air squats
1 mile run with partner

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