I. 500m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up
II. AMRAP 20 minutes
Max Deadlifts (135#) 6 - 7 - 8 - 9 - 9 - 10 (took a while to get warmed up)
200m Run
10 Push ups
III. Tabata 20:10 x 8
Sit ups (total 116)
Rogue Fitness
Monday, April 30, 2012
Sunday, April 29, 2012
04/29/2012
I. 2K Row
3 x 10 PVC Rollouts/10 HHS
II. Skill: 15 minutes max Clean and Jerk (110#)
III. Partner WOD
Run 200m together then
KB Swings
Sit ups
Pull ups
Push ups
Double Unders
Run 200m together
Partner 1 does 1 minute at KB Swings, while Partner 2 counts, then Partner 1 does 1 minute...
3 x 10 PVC Rollouts/10 HHS
II. Skill: 15 minutes max Clean and Jerk (110#)
III. Partner WOD
Run 200m together then
KB Swings
Sit ups
Pull ups
Push ups
Double Unders
Run 200m together
Partner 1 does 1 minute at KB Swings, while Partner 2 counts, then Partner 1 does 1 minute...
04/28/2012
I. 2K Row
3 x 10 PVC Rollouts/10 OHS
II. 4 x
20 Box Jumps
15 Burpees
10 Deadlifts (125#)
Time: 14:35
III. 25 Wall Balls
100 Sit ups
3 x 10 PVC Rollouts/10 OHS
II. 4 x
20 Box Jumps
15 Burpees
10 Deadlifts (125#)
Time: 14:35
III. 25 Wall Balls
100 Sit ups
Wednesday, April 25, 2012
04/25/2012
I. 700m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up
II. 5 x
Chose one bar movement each round, can not repeat:
5 Deadlifts, Push Press, Cleans, Push Jerks, Front Squats (75#)
10 O- bar Rollouts
400m Run
Time: 19:28
III. 100 KB Swing (16Kg)
Time: 2:28
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up
II. 5 x
Chose one bar movement each round, can not repeat:
5 Deadlifts, Push Press, Cleans, Push Jerks, Front Squats (75#)
10 O- bar Rollouts
400m Run
Time: 19:28
III. 100 KB Swing (16Kg)
Time: 2:28
04/24/2012
I. 500m Row
3 x 10 PVC Rollouts/10 OHS
II. Front Squats
5 - 5 - 3 - 2 - 1 - 1 (110#)
III. Tabata 20:10 x 8
Row
Sit ups
Wall Balls
3 x 10 PVC Rollouts/10 OHS
II. Front Squats
5 - 5 - 3 - 2 - 1 - 1 (110#)
III. Tabata 20:10 x 8
Row
Sit ups
Wall Balls
Sunday, April 22, 2012
04/22/2012
I. 2 x 200m Roun
3 x 10 PVC Rollouts/10 OHS
II. Push Press
5 - 5 - 3 - 2 - 1 - 1 (115#)
III. 3 x
30 Back Squats (75#)
30 KB Swings (16 Kg)
3 x 10 PVC Rollouts/10 OHS
II. Push Press
5 - 5 - 3 - 2 - 1 - 1 (115#)
III. 3 x
30 Back Squats (75#)
30 KB Swings (16 Kg)
Saturday, April 21, 2012
04/21/2012
I. 1000m Row
3 x 10 PVC Rollouts/10 OHS
II. 10 - 1
Cleans (65#)
Push ups
Squats
Box Jumps
HSPU
III. Stretch
3 x 10 PVC Rollouts/10 OHS
II. 10 - 1
Cleans (65#)
Push ups
Squats
Box Jumps
HSPU
III. Stretch
04/19/2012
I. 500m Row
3 x 10 PVC Rollouts/10 OHS
II. Back Squat
5 - 5 - 3 - 2 - 1 - 1 (125#)
III. 10 - 1
OHS (55#)
Even = 10 Sit ups
Odd = 10 Push ups
3 x 10 PVC Rollouts/10 OHS
II. Back Squat
5 - 5 - 3 - 2 - 1 - 1 (125#)
III. 10 - 1
OHS (55#)
Even = 10 Sit ups
Odd = 10 Push ups
Wednesday, April 18, 2012
04/18/2012
I. 500m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up
II. 5 x
200m Row
10 Thrusters
20 Double Unders
1 mile Run
III. Stretch
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up
II. 5 x
200m Row
10 Thrusters
20 Double Unders
1 mile Run
III. Stretch
04/17/2012
I. 1500m Row
3 x 10 PVC Rollouts/10 OHS
II. 5-5-5-5-3-3 OHS (80#)
III. 1 mile Run
100 Sit ups
3 x 10 PVC Rollouts/10 OHS
II. 5-5-5-5-3-3 OHS (80#)
III. 1 mile Run
100 Sit ups
Friday, April 13, 2012
04/11/2012
I. 2000m row
3 x 10 PVC Rollouts/10 OHS
II. AMRAP 12 minutes
21 SDLHP (65#)
15 Wall Balls
9 Burpees
III. Shuttle Runs
3 x 10 PVC Rollouts/10 OHS
II. AMRAP 12 minutes
21 SDLHP (65#)
15 Wall Balls
9 Burpees
III. Shuttle Runs
04/13/2012
I. 1000m Row
3 x 10 PVC Rollouts/10 OHS
II. EMOTM 20 Minutes
1 Squat clean (75#)
2 Push Jerks
3 Power Cleans
III. Stretch
3 x 10 PVC Rollouts/10 OHS
II. EMOTM 20 Minutes
1 Squat clean (75#)
2 Push Jerks
3 Power Cleans
III. Stretch
Tuesday, April 10, 2012
04/10/2012
I. 500m Row
3 x 10 PVC Rollouts/10 OHS
II. 3 x 10 Deadlifts (95/125/145)
III. 15-12-9-6-3
Snatch (45/55#)
Burpees
Time: 8:55
3 x 10 PVC Rollouts/10 OHS
II. 3 x 10 Deadlifts (95/125/145)
III. 15-12-9-6-3
Snatch (45/55#)
Burpees
Time: 8:55
Monday, April 9, 2012
04/09/2012
I. 2000m Row
3 x PVC Rollouts/10 OHS (PVC to 35#)
II. 3 x 1 minute at each station with 1 minute REST
Row
Wall Balls
Box Jumps
KB Swings (16kg)
Hang Power Cleans (75#)
III. Stretch
3 x PVC Rollouts/10 OHS (PVC to 35#)
II. 3 x 1 minute at each station with 1 minute REST
Row
Wall Balls
Box Jumps
KB Swings (16kg)
Hang Power Cleans (75#)
III. Stretch
04/08/2011
I. 2000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings
II. Partner WOD
400m Run w/25#/Partner ran, I rowed 700m
50 Push ups
50 Box Jumps
50 Thrusters (65#)
400m Run/700m Row
50 KTE
50 Burpees
50 Lunges
400m Run/700m Row
One person working at a time.
Time:30:00
III. Stretch
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings
II. Partner WOD
400m Run w/25#/Partner ran, I rowed 700m
50 Push ups
50 Box Jumps
50 Thrusters (65#)
400m Run/700m Row
50 KTE
50 Burpees
50 Lunges
400m Run/700m Row
One person working at a time.
Time:30:00
III. Stretch
Sunday, April 8, 2012
04/05/2012
I. 2000m Row
3x 10 PVC Rollouts/10 OHS/10 Good Mornings
II. Snatch 5 x 1 + 3 OHS (70#)
III. Tabata 20:10 x 8
Squats
Sit ups
3x 10 PVC Rollouts/10 OHS/10 Good Mornings
II. Snatch 5 x 1 + 3 OHS (70#)
III. Tabata 20:10 x 8
Squats
Sit ups
04/03/2011
I. 2000m row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings
II. 3 x 3 Shoulder Press (95#)
III. 3 x
10 Deadlifts (135#)
50 Double Unders
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings
II. 3 x 3 Shoulder Press (95#)
III. 3 x
10 Deadlifts (135#)
50 Double Unders
Monday, April 2, 2012
04/02/2012
I 2000m Row
3 x 10 PVC Rollouts/10 PHS/10 Good Mornings
II. EMOTM 15 minutes
2 Front Squats (95#)
1 Box Jump
III. Partner Med Ball Tosses
3 x 10 PVC Rollouts/10 PHS/10 Good Mornings
II. EMOTM 15 minutes
2 Front Squats (95#)
1 Box Jump
III. Partner Med Ball Tosses
Sunday, April 1, 2012
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