Daily Workouts

Tue, 11/30/21
Workout of the day

Partner Workout

21:00 AMRAP

1:00 Bike

1:00 Row

1:00 Med Ball Sit-upsBoth partners work continuously for the full 21 minutes. One partner bikes while the other rows, then switch. The third minutes, both partners complete med ball sit-ups. Repeat the sequence for 7 sets (21 minutes). Score is total calories and reps of med ball sit-ups.

Mon, 11/29/21
Workout of the day

5:00 AMRAP

6 Strict Pull-ups

6 Strict Press (100/70)

10 Box Jumps (24"/20")

5:00 Rest

5:00 AMRAP

8 Chest to Bar Pull-ups

8 Push Press (100/70)

10 Box Jumps (24"/20")

5:00 Rest

5:00 AMRAP

10 Pull-ups

10 Push Jerks (100/70)

10 Box Jumps (24"/20")

Sat, 11/27/21
Workout of the day

Teams of 3:

21:00 EMOM

A. 10 Toes To Bar

B. 13 Wall Balls (30/20)

C. Max Calorie Row

Fri, 11/26/21
Workout of the day

GYM CLOSED

At Home Workout:

5 Rounds For Time

15 Push-Ups

30 Sit-Ups

400m Run

Thu, 11/25/21
Workout of the day

Happy Thanksgiving!GYM CLOSED

Wed, 11/24/21
Workout of the day

Partner Workout

30:00 AMRAP

20 Power Cleans (135/95)

30 Bar-facing Burpees

40/32 Calorie Bike

Tue, 11/23/21
Workout of the day

Front Squat

4-4-4-4-4

-:03 Pause on first 2 reps/set

8:00 AMRAP

5/5 Single Arm DB Rows (35/25)

25 ft. DB Front Rack Walking Lunge

5/5 Single Arm DB Push Press

25 ft. DB Front Rack Walking Lunge

Mon, 11/22/21
Workout of the day

4x:

3:00 Rounds:

Row 500m/400m

10 shuttle runs (40 ft, down and back = 1)

Max bar muscle-ups in remaining time

6:00 rest

Sat, 11/20/21
Workout of the day

Partner Workout

12:00 AMRAP

Max Calorie Bike

EMOM, 8 Strict Pull-Ups

3 Sets:

50 Band Pull Aparts

50 Band Pull Downs

Fri, 11/19/21
Workout of the day

"Josie"

For time

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans (155/105)

6 front squats (155/105)

Then, 1-mile run

*Wear a weight vest

Thu, 11/18/21
Workout of the day

24:00 EMOM

A. :45 Ski

B. :15 L-Sit

C. :45 Row

D. :30 Hollow Rock/Hold

Wed, 11/17/21
Workout of the day

Back Squat 3-3-3-3-3

Build to a heavy triple

:03 Pause on 1st rep/set

3-4 sets:

8/8 KB Bulgarian split squats @3010

Rest :45 between each leg

Rest :90 between split squats and Romanian deadlifts

8/8 KB Split stance Romanian Deadlifts @4011

Tue, 11/16/21
Workout of the day

10:00 AMRAP

10 Toes to bar

10 Hang DB Snatch

30 Double-Unders

Mon, 11/15/21
Workout of the day

5 Rounds

3:00 Work/1:00 Rest

20 Push-Ups

15 Wall Balls

Max Calorie Bike In Remaining Time

Sat, 11/13/21
Workout of the day

Rogue Invitational Event 5

"The Mule"

21-15-9 Reps For Time

Deadlift (315/225)

Burpee Pull-Ups

Fri, 11/12/21
Workout of the day

Rogue Invitational Legends Event 3

Partner Workout

For Time:

45/40 Cal Row (Each)

60 Strict HSPU

15 Muscle Ups (Each)

60 Power Snatch (115/75)

Thu, 11/11/21
Workout of the day

"Chad"

For Time:

1,000 Step Ups (20")

Wear a Ruck Pack (45/35lb)

Wed, 11/10/21
Workout of the day

Rogue Invitational Event 2

"Bella Complex"

1 Clean +

1 Shoulder To Overhead +

1 Front Squat +

1 Shoulder To Overhead

Tue, 11/09/21
Workout of the day

Rogue Invitational Event 4

"Concept2"

4 Rounds For Time

21 Calorie Ski/Row

21 Sit-Ups

Hill Run

Mon, 11/08/21
Workout of the day

Rogue Invitational Event 3

"Echo Burner"

For Time:

20 Thrusters (115/75)

40/32 Cal Echo Bike

20 Thrusters

Sat, 11/06/21
Workout of the day

1. Thruster

5x3, Building

2. 6 Rounds For Time

10 Thrusters (115/80)

200m Run

Fri, 11/05/21
Workout of the day

Partner Workout

18:00 AMRAP

15 D-Ball Cleans

10-20-30-40...

Calore Bike

Calroies increase by 10 each round, the D-balls stay the same at 15 reps.

One works, one rests.

Thu, 11/04/21
Workout of the day

7:00 AMRAP

50 Double-Unders

5 Wall Walks

3:00 Rest

7:00 AMRAP

10 Calorie Ski

10 Toes To bar

Wed, 11/03/21
Workout of the day

Front Squat

3-3-3-3-3

-:03 Pause on 1st rep of each set

3 sets of:

Barbell Front Rack Bulgarian Split Squats x 20 reps @2020 (the tempo is like a metronome)

Rest :45 between each leg.

Your first session is free. Let's do this.