Where weights go when they die.

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FRIDAY

Lift:
A) Take 10 minutes to build to working weight Clean and Jerk
Then: EMOM 8 minutes: C&J with working weight

WOD:
B) 400m Run for time

C)

Then together: AMRAP 1 Minute Each:
Pull Up
Push Up
Goblet Squat
Score is 400m time + reps

SATURDAY
“Team WOD”
(teams of 3)
50 Calorie Row
50 Sit-ups
50 Wall Balls
50 Box Jump Over
*congo line rules: entire team starts at the row and then can proceed to the next movement after the team member in front has proceeded to their next movement

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WEDNESDAY:
Warm Up:
Lift:Deadlift
5-5-3-3-1-1

 

WOD:
3 Rounds
10 Pushups
8 Pull Ups
6 Ring Dips
4 Star Jumps
*10 minute time cap

THURSDAY
Warm Up:
Lift:Bear Complex
5 x 3 reps building in weight

WOD:
4x
10 Double Unders
10 DB ground to overhead – jump over (45/35)
200m run
12 Minute Cap
*1 DB g2o jump over=right side g2o + left side g2o + dB jump over. 10 reps is complete after 10 jumps over db.

BODY BURNER
500m Row
20 Thruster (95/65)
20 Box Jumps (24/20)
20 Kettlebell swings, 54/36
400m Run
20 Thruster (95/65)
20 Box Jumps
20 Kettlebell swings, 54/36
1000m Row
10 Thruster (95/65)
10 Box Jumps
10 Kettlebell swings, 54/36
800m Run
10 Thruster (95/65)
10 Box Jumps
10 Kettlebell swings, 54/36

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Working session at the box. What looks different?

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MONDAY

Back Squat
5-5-3-3-1-1

WOD:
5 rounds
200m Run
5 OH Squats (60% of 1RM)
12 Box Jumps (24/20)
*15 minute time cap

 
TUESDAY
Skill:
3x NFT
10 Weighted Pistol Squats (5 ea side)
10 Unbroken or Max T2B
10 Hollow Rocks

WOD:
AMRAP 10 Minutes
5 HSPU
10 Burpees
200m Run

 
BODY BURNER:
35 Min Cap:
400m Run
25 Wall Balls
25 Box Jumps
10 Pull Ups
400m Run
20 Wall Balls
20 Box Jumps
10 Pull Ups
400m Run
15 Wall Balls
15 Box Jumps
10 Pull Ups
400m Run
10 Wall Balls
10 Box Jumps
10 Pull Ups
400m Run
5 Wall Balls
5 Box Jumps
10 Pull Ups

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FRIDAY

Lift:
E2MOM 12 Minutes:
Hang Clean + Squat Clean
Building in weight
WOD:
200m Run
10 Burpees
200m Run
10 Burpees
200m Run
10 Burpees
400m Run

Skill:

SATURDAY TEAM WOD
Teams of 2, 1 partner working at a time

2 Rounds for Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/25
50 V Ups
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

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Congrats to our Stoneway team from placing 4th at Wodfest this year

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WEDNESDAY:

Warm Up:
10 walking lunges with toe touch
10 inchworms 10 T2B/K2E

Lift: Deadlift 5-­5-­3-­3-­1-­1

WOD:
5 Rounds AMRAP:
1 min Mountain Climbers 1 min Wall Balls (20/14) 1 min Rest

THURSDAY

Lift:
Push Jerk 5-­5­-3-­3-­1-­1

WOD:
12 Minute clock
30 V Ups, THEN
AMRAP remainder:
7 Burpee Pull Up
10 Front Rack Lunges 95/65 Skill:

BODY BURNER

Medball Carry, for time:

400m Med Ball Run (20/14) 40 Wall Ball Shots
40 Med Ball Cleans
40 Med Ball Walking Lunges 400m Med Ball Run

30 Wall Ball Shots
30 Med Ball Cleans
30 Med Ball Walking Lunges 400m Med Ball Run
20 Wall Ball Shots
20 Med Ball Cleans
20 Med Ball Walking Lunges

400m Med Ball Run
10 Wall Ball Shots
10 Med Ball Cleans
10 Med Ball Walking Lunges

*Athlete can rest any time during WOD; but must complete 1 burpee any time the ball touches the ground (excluding the start of each MBC)

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MONDAY
Warm Up:
Lift:Front Squat
Lower for count of 3
5-5-5-5-5

WOD:
3 X 500m Row, resting 2 minutes between rows; trying to maintain or beat previous time
Score is fastest time from the 3.

Class Plank-Off (Longest Plank hold wins. As athletes break their plank, will need to hold air squat for remainder of plank time until all athletes are done) (coaches note: relaxing at the bottom of the air squat is not what we’re going for)
TUESDAY
Warm Up:
Skill:15 minutes: Turkish Get Up, building to heavier weight.

WOD: For Time:
10 Box Jumps (24/20)
5 Kettlebell Swings (54/36)
9 Box Jumps
5 Kettlebell Swings
8 Box Jumps
5 Kettlebell Swings
7 Box Jumps
5 Kettlebell Swings
6 Box Jumps
5 Kettlebell Swings
5 Box Jumps
5 Kettlebell Swings
4 Box Jumps
5 Kettlebell Swings
3 Box Jumps
5 Kettlebell Swings
2 Box Jumps
5 Kettlebell Swings
1 Box Jump
5 Kettlebell Swings

 

 

BODY BURNER:
4 Rounds For Time:
Run 800m
5 Power Cleans (135/95)
10 Pushups
Row 500m
20 Box jumps (24/20)
10 Pull Ups

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FRIDAY
Warm Up:
Lift:
Take 10 minutes to warm up to working weight, then:

EMOM 12 Minutes: 2 Hang Power Cleans

WOD:
AMRAP 10 mins
1 Muscle Up (3 Strict Pull Ups/3 Strict Ring Dips)
200m Run
5 KB Swings
Skill:

SATURDAY TEAM WOD
Teams of 2
AMRAP: 20 Minutes

(Hill Run together, then 1 person working at a time; must complete each station before moving to next movement)

2x
1 Hill Run
30 Power Cleans (135/95)
30 Wall Balls (20/14)
30 Burpees
100 Double Unders

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They could always be heavier

They could always be heavier

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WEDNESDAY:
Lift:
Snatch
3-3-3-3-1-1
WOD:
2 min DU Challenge
Skill:
2 X
5 Wall Facing OH Squats
4 Negative Pull Ups
3 Wall Walks
2 Minute Banded lat stretch (1 min ea side)
Bergener Warm Up AND skills transfer

THURSDAY
Warm Up:
Lift:
5-5-5-5 Box Squats

WOD:
For Time:
5 x
150m Farmer Carry (2pood/1.5 pood)
15 Box Jumps (24/20)
9 HSPU
14 minute time cap
Skill:

BODY BURNER
Row: 1000m
10 KB Swings (2p/1.5p)
10 Burpee Box Jump Overs (24/20)
10 KB Swings (2p/1.5p)
10 Burpee Box Jump Overs (24/20)
800m Run
10 T2B
10 Plated OH Lunges (45/25)
10 T2B
10 Plated OH Lunges (45/25)
800m Run
10 Pushups
10 V Ups
10 Pushups
10 V Ups

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Who has noticed some big improvements after last months Strength cycle

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MONDAY
Warm Up:
Lift:
Push Press
5-5-3-3-1-1
WOD:
KJ Killa
3 x
22 KB Swings
16 Alternating Weighted Pistol Squats (1.5 pood/1 pood)
10 Pull Ups

TUESDAY

WOD:
Flight Simulator Double Unders (20 min cap)

Partner AMRAP: 15 mins
Partner 1: Row 500m
Partner 2: back rack walking Lunges (95/65) while partner 1 rows.
Score is Rounds + Lunges

BODY BURNER:
“Nutts”

For time:
10 Handstand push-ups
15 deadlifts 250/205
25 Box jumps, 30/24
50 Pull-ups
100 Wallballs, 20/14
200 Double-unders
Run 400 meters with a 45lb/25lb plate

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Tribe members using their fitness

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FRIDAY

WOD:
Five sets for times of:
350 Meter Row or 300 Meter Run
10 Dumbbell Ground to Overhead (65/45 lbs)
5 Wall Climbs
Rest 4 minutes

SATURDAY TEAM WOD
In teams of 3, with only one person working at a time, complete:

225 Burpee Box Jump Overs

1200 Meter Med Ball Relay Run

300 Push-Ups

1200 Meter Med Ball Relay Run

450 Squats

1200 Meter Med Ball Relay Run

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