Thursday, November 21, 2019

SWEATSHIRTS! We will be putting the order in very soon, but please be sure to try out the sweatshirt near the ski ergs. They run kinda small. I will be ordering an XL whereas I usually wear a Large. All orders will be final, so I want you guys to get the right size!

THANKSGIVING SCHEDULE:
Monday: Normal
Tuesday: Normal
Wednesday: 6, 9, 11:30 AM, 3:30 PM (no 4:30, 5:30, or 6:30 PM)
Thursday: **9 AM PENDING**
Friday: 6, 9, 11:30 AM, 3:30, 4:30 PM (no 5:30 PM)

Workout of the Day

A.
Deadlift
5 x 5 at 70-80%

B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Sumo Deadlift High Pull
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump (facing, not over – 24/20)

Rx+ 135 / 95

Wednesday, November 20, 2019

Zullo

Workout of the Day

A.
Power Jerk
Every minute, for 10 minutes:
3 jerks

B.
For time:
Run 400m
15 Clean and Jerks (95 / 65)
Run 400m
12 Clean and Jerks (135 / 95)
Run 400m
9 Clean and Jerks (185 / 125)
Run 400m
6 Clean and Jerks (215 / 145)

Masters 105-135-155/70-85-100
Rx+ 115-165-215-265 / 75-110-135-175

Tuesday, November 19, 2019

Workout of the Day

A.
Back Squat + Bulgarian Split Squats
10 back squats at ~60%
immediately after:
12 bulgarian split squats

B.
AMRAP in 6 minutes:
20 Box Jump Overs (24/20)
20 Alt Front Rack Lunges (95/65)
20/16 Push-Ups

rest 3 minutes

AMRAP in 6 minutes of:
10 Box Jump Overs (30/24)
10 Alt Front Rack Lunges (125/85)
10/8 Hand Release Push ups

Score is total reps

Monday, November 18, 2019

Alejandro

Workout of the Day

A.
From 0:00-8:00
Row 500m/400m
60 Wall-Balls (20 / 14)

B.
From 8:00-16:00
Row 500m/400m
50 Toes to Bar

C.
From 16:00-24:00
Row 500m/400m
40 Hang Clean and Jerk w Dumbbell (50 / 35)

D.
From 24:00-32:00
Row 500m/400m
30 Handstand Push-ups

Each will be scored for time

Masters: 14/10, 35/20, hand release push-ups
Rx+ 50/40 Calories, 30/20, 70/50, strict HSPU

SWEATSHIRT ORDER – please select your style, size, and color. The unisex hoodies run a little small. There is a blue Rogue hoodie near the front by the ski ergs if you want to try out an XL.

Workout of the Day

A.
In teams of three, with only one person working at a time, complete the following:

120/90 Calories on Assault Bike
100 Front Squats (135 / 95)
80 Pull-ups
Team Run Around the Block
80 Toes to Bar
100 Shoulder to Overhead
120/90 Calories on Rower

Rx+ 155/110, chest to bar

Friday, November 15, 2019

Wes

Workout of the Day

A.
Four rounds, each for time:
20/14 Calories on Assault Bike
50 foot Backwards Sled DRAG

B.
Four rounds, each for time:
20/15 Calories on Rower
50 foot Sled PULL

Thursday, November 14, 2019

SWEATSHIRT ORDER – please select your style, size, and color. The unisex hoodies run a little small. There is a blue Rogue hoodie near the front by the ski ergs if you want to try out an XL.

Workout of the Day

A.
Squat Clean
3-3-3-3-3-3

15 minutes to build to a heavy set of 3

B.
For time:
42-30-18 Wall-Balls (20 / 14)
21-15-9 Power Cleans (135 / 95)

Masters: 14/10, 105 / 70
Rx+ 30/20, 165/115

Wednesday, November 13, 2019

SWEATSHIRT ORDER – please select your style, size, and color. Reach out with any questions.

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 6 reps

Start light and build to a 6 rep max

After each set: 6/4 strict chin-ups

Rx+ strict chest to bar

B.
AMRAP in 13 minutes of:
7 Double Dumbbell Snatch
9/7 Strict Handstand Push-ups
11 Chest to Bar Pull-ups

Masters: deficit push-ups on DBs, pull-ups
Rx+ 50s/35s, deficit SHSPU (25/10 lb hi temp plate). 7/5 bar muscle-ups

Tuesday, November 12, 2019

Kristine

Workout of the Day

A1.
Tempo Back Squat
3 x 7 at ~60% (33X1)

A2.
Bulgarian Split Squats
3 x 12 w Dumbbells (6 each leg)

B.
For time:
30 Box Step Overs w DBs (24 / 20)
40 Front Squats (135 / 95)
50 Burpees

***Partition the reps as desired***

12 MIN CAP

Masters: 20/16 inch, 105/70
Rx+ 50s/35s, overhead squats, bar facing burpees

Monday, November 11, 2019

Larry

Open Athletes: Please remember to submit your 20.5 scores before 7 PM!

Workout of the Day

A.
Every 10 minutes, for 30 minutes (3 rounds):
40 Calories on Ski Erg
30 Kettlebell Swings
20 Toes to Bar
10 Devil Presses