Thursday, April 30, 2015

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)

Wednesday, April 29, 2015

50 hand release push ups
50 abmat situps
25 kettlebell swings 53/35
100 double unders
25 kettlebell swings 53/35
50 abmat situps
50 hand release push ups

Tuesday, April 28, 2015

30 Hang cleans 95/65
15 Box jumps 24/20
Run 400
20 Hang cleans
15 Box jumps
Run 400
15 Hang cleans
15 Box jumps
Run 400

Sunday, April 26, 2015

100 bar over burpees
3 power cleans (135/95)every minute on the minute

**10 minute time cap

If you don't make the time cap, there is penalty of one 800 meter run

Thursday, April 23, 2015

8 Snatch 95/65
7 Clean 95/65
6 Deadlift 95/65
8 chest to bar pull ups
7 pull ups
6 toes to bar

6 Snatch 95/65
5 Clean 95/65
4 Deadlift 95/65
6 chest to bar pull ups
5 pull ups
4 toes to bar

4 Snatch 95/65
3 Clean 95/65
2 Deadlift 95/65
4 chest to bar pull ups
3 pull ups
2 toes to bar

Wednesday, April 22, 2015

15 Knees to elbow
25 Kettle bell swings 53/35
50 Double unders
3 rounds

Tuesday, April 21, 2015

Work to a one rep max jerk
3-2-1

Then
10 overhead squats 95/65
200 m run
5 rounds

Monday, April 20, 2015

Run or row 1000 m
Then
5 rounds
15 pull ups
7 push jerks 135/95

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.


Thursday, April 16, 2015

In teams of two:
5 minute row with a minimum of one partner change
Then
10 minute AMRAP
15 back squats 95/65#
15 kettle bell swings 53/35#
15 GHD sit-ups
Partition reps as you wish
Score = #reps

Wednesday, April 15, 2015

10-9-8-7-6-5-4-3-2-1
Deadlifts 225/185
Toes to bar
Run or row 200 m after each round
That means you will end with the run/row

Tuesday, April 14, 2015

50 air squats
40 sit ups
30 clapping push ups
20 pull ups
10 burpees
100 double unders
10 burpees
20 pull ups
30 clapping push ups
40 sit ups
50 air squats

Monday, April 13, 2015

Sunday, April 12, 2015

17 Minute AMRAP:
50 Bar Facing Burpees
30 Snatches 65/45
40 Bar Facing Burpees
30 Snatches 75/55
30 Bar Facing Burpees
30 Snatches 85/65
20 Bar Facing Burpees
Max Snatches With Remaining Time 95/75

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

Tuesday, April 7, 2015

As a team - only one person may work at a time.  Partition reps however you wish.  

Complete

100 double unders

9 Squat cleans  135/95
9 Burpee box jumps
12 Squat Cleans 135/95
9 Burpee box jumps
15 Squat Cleans 135/95
9 Burpee box jumps
18 Squat Cleans 135/95
9 Burpee box jumps

10 double unders

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


Sunday, April 5, 2015

Front squat
5 sets - 1 rep

Then

"Linda"

1-10
3/4 body weight clean
Body weight bench press
1.5 body weight deadlift

For time


Wednesday, April 1, 2015