Daily Workouts
Partner Workout
21:00 AMRAP
1:00 Bike
1:00 Row
1:00 Power Snatches (115/75)
One partner bikes while the other rows, then switch. For the snatches, one works one rests. Repeat the sequence for 7 sets (21 minutes). Score is total calories and reps of power snatches.
12:00 AMRAP
12 Pull-ups (C2B)
20 Wall balls (20/14 lb)
50 Double-unders
1. 5 Sets:
3/3 Turkish Get-ups
2. For Time:
30 Toes to bar
600m Run
20 Toes to bar
600m Run
10 Toes to Bar
600m Run
10:00 AMRAP
1-2-3-4-5...
Thrusters (95/65)
Bar-facing burpees
"Strict Diane"
21-15-9 reps for time:
Deadlifts (225/155)
Strict Handstand Push-ups
Back Squat
5 x 3 (build)
For Time:
5-10-15-20-25 Kettlebell Swings
After each set, complete a 50 ft. walking lunge while holding the kettlebell at the chest.
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.
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")
Teams of 3:
21:00 EMOM
A. 10 Toes To Bar
B. 13 Wall Balls (30/20)
C. Max Calorie Row
GYM CLOSED
At Home Workout:
5 Rounds For Time
15 Push-Ups
30 Sit-Ups
400m Run
Happy Thanksgiving!GYM CLOSED
Partner Workout
30:00 AMRAP
20 Power Cleans (135/95)
30 Bar-facing Burpees
40/32 Calorie Bike
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
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
Partner Workout
12:00 AMRAP
Max Calorie Bike
EMOM, 8 Strict Pull-Ups
3 Sets:
50 Band Pull Aparts
50 Band Pull Downs
"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
24:00 EMOM
A. :45 Ski
B. :15 L-Sit
C. :45 Row
D. :30 Hollow Rock/Hold
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
10:00 AMRAP
10 Toes to bar
10 Hang DB Snatch
30 Double-Unders
5 Rounds
3:00 Work/1:00 Rest
20 Push-Ups
15 Wall Balls
Max Calorie Bike In Remaining Time
Rogue Invitational Event 5
"The Mule"
21-15-9 Reps For Time
Deadlift (315/225)
Burpee Pull-Ups
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)
"Chad"
For Time:
1,000 Step Ups (20")
Wear a Ruck Pack (45/35lb)
Rogue Invitational Event 2
"Bella Complex"
1 Clean +
1 Shoulder To Overhead +
1 Front Squat +
1 Shoulder To Overhead