Thursday, August 13, 2020


This video is one of favorites regarding faults in the deadlift. Coach or athlete, it’s worth the watch.

Workout of the Day

A.
Deadlift
5-5-5-5-5

Starting light, build to a heavy set of 5

B.
For 15 minutes:
Min 1: 8 deadlifts + 8 box jumps
Min 2: 8 alt farmers carry lunges w DBs or KBs + 6 box jumps
Min 3: 8 bench press + 4 box jumps

Rx+

For 15 minutes:
Min 1: 10 deadlifts (255 / 155) + 10 box jumps (24 / 20)
Min 2: 10 alt front rack lunges w KBs (53s/35s) + 8 box jumps
Min 3: 10 bench press (185 / 115) + 6 box jumps

Wednesday, August 12, 2020

The Bearman

Workout of the Day

A.
AMRAP in 9 minutes of:
50m prowler push
200m row
– rest 3 minutes –
B.
AMRAP in 9 minutes of:
5 sandbag cleans
200m run
– rest 3 minutes –
C.
AMRAP in 9 minutes of:
5 man makers
20m sled drag

Tuesday, August 11, 2020

Seaneen

Workout of the Day

A.
Push Jerk
Three sets of:
2.2.2.2 at 80-90% (or heavier than two weeks ago)

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 1 max unbroken set of strict chin-ups 

B.
Five rounds for time of:
50 Double-unders
25 Push Presses (75 / 55)

Masters: 55/35
Rx+ everything unbroken

Monday, August 10, 2020

Raf

Workout of the Day

A.
Back Squat Clusters
Three sets of:
2.2.2.2 at 80-90%

Rest 30 seconds between clusters, 3 minutes between sets

After each set complete 10 bulgarian split squats* (5 each leg)
*Because the reps are low, challenge yourself on the load

B.
On the minute, for 12 minutes:
10 Wall-Balls (20 / 14)
Max Reps Toes to Bar

Masters: 14/10
Rx+ 12 reps 30/20

Saturday, August 8, 2020

Larry

Workout of the Day

A.
In teams of two, complete the following for time:
Run Around the Block
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block

Or, working solo, complete:

Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats (135 / 95)
5 Burpees Over the Bar
then
Run Around the Block

Friday, August 7, 2020

Split Jerk – Z

Workout of the Day

A.
Hang Clean and Jerks
For 15 minutes:
Minutes 1-5
2 hang squat clean and jerks
Minutes 6-10
1 hang squat clean and jerk
Minutes 11-15
Establish a heavy single (or keep it light and hone in on form)

B.
For time:
30 power clean and jerks (115 / 75)
30 toes to bar
30/22 calories on assault bike

Masters: 85/60

Who can go sub 8 minutes?!
Sub 7?!?!
Sub 6?!?!?!
Sub 5?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?🤯

Thursday, August 6, 2020

Workout of the Day

A.
Hang Snatch
For 15 minutes:
Minutes 1-5
2 hang squat snatches
Minutes 6-10
1 hang squat snatch
Minutes 11-15
Establish a heavy single (or keep it light and hone in on form)

Start light and build by feel. 

Masters: squat is optional. Feel free to do power.

B.
AMRAP in 12 minutes of:
6 power snatches (120 / 85)
9 handstand push-ups
12 box jumps (24 / 20)

Masters: 95 / 65, push presses
Rx+ 155 / 105, strict 

Wednesday, August 5, 2020

B. Smith

REMINDER: You MUST RSVP for class. Please respect our policy during these COVID times. 11:30 attendees: I’m looking at you 🧐
Thank you.

Workout of the Day

A.
Every 6 minutes, for 36 minutes (6 rounds):
200m run w slam ball (30/20)
15m heavy forward sled pull
10 chest to bar pull-ups
5 devil presses

Each round will be scored for time

Rx+ 40/30 lb ball, 180/130 lbs of plates, 8/6 bar muscle-ups, 50s/35s DBs

Tuesday, August 4, 2020

Workout of the Day

A.
Push Press
Three sets of:
2.2.2.2 at 80-90%

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 1 max unbroken set of strict chin-ups 

B.
For 18 minutes (9 rounds):
Min 1: 8 Bench Presses + Max Effort Row
Min 2: Rest

Rx+ 175/105, 100+ calories

Monday, August 3, 2020

AbMat® and Rogue Fitness really stepped up their game on this new design. Very happy with the quality and firmness of the foam used. There will even be helpful for those of you who use them as a means to decrease the range of motion on your handstand push-ups. 12 new ones are here, with 10 more coming soon (COVID has really fudged up Rogue Fitness’ operations, as I ordered these weeks ago and still haven’t gotten the entire order)
Abmat Sit-up Challenge:
Every time you come to the gym this month, complete 100 butterfly sit-ups post workout.

Workout of the Day

A.
Front Squat Clusters
Three sets of:
2.2.2.2 at 80-90%

Rest 30 seconds between clusters, 3 minutes between sets

After each set complete 10 bulgarian split squats* (5 each leg)
*Because the reps are low, challenge yourself on the load

B.
“Toxic Shock”
Last done: 9/17
AMRAP in 10 minutes of:
8 Alternating Reverse Lunges (115 / 75)
6 Burpees Over the Bar

Rx+ 145/100 (7+ rounds)

Master’s
8 Alternating Lunges (forward steps, 85/55)
6 Burpees