Every minute, on the minute, for 15 minutes:
Minute 1: 6 Kettlebell Swings + 12 Goblet Squats 53/35
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Pull-Ups (strict if you can)
Thursday, April 30, 2015
Wednesday, April 29, 2015
Tuesday, April 28, 2015
Sunday, April 26, 2015
Thursday, April 23, 2015
Tuesday, April 21, 2015
Sunday, April 19, 2015
3 sets of 4-6 strict pullups. If you can do 6 strict, add weight.
4 sets of 30 second hollow rock holds
Then:
15 toes to bar
15 dead lifts 185/135
15 ring dips
Run 400 Meters
3 rounds
Recover...
Then
Run 400 meters 100% effort
Anyone sub 1 minute wins a Rogue T-shirt
The time starts with the runner's hand touching the building, sprint to the 400 meter mark, and ends when the runner's hand touches the building again. You must complete the entire workout to be eligible for the t-shirt give away.
4 sets of 30 second hollow rock holds
Then:
15 toes to bar
15 dead lifts 185/135
15 ring dips
Run 400 Meters
3 rounds
Recover...
Then
Run 400 meters 100% effort
Anyone sub 1 minute wins a Rogue T-shirt
The time starts with the runner's hand touching the building, sprint to the 400 meter mark, and ends when the runner's hand touches the building again. You must complete the entire workout to be eligible for the t-shirt give away.
Thursday, April 16, 2015
Wednesday, April 15, 2015
Tuesday, April 14, 2015
Sunday, April 12, 2015
Thursday, April 9, 2015
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Tuesday, April 7, 2015
Monday, April 6, 2015
Run or row 500 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 400 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 300 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 200 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 100 meters
10 push press 115/75
15 box jumps 24/20
10 Push press 115/75
15 box jumps 24/20
Run or row 400 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 300 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 200 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 100 meters
10 push press 115/75
15 box jumps 24/20
Sunday, April 5, 2015
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