I. 3 x 500m Row
20 Lunge Steps
10 PVC Rollouts
20 Flutter Kicks
II. Deadlifts
3 = 115#
3 = 135#
3 = 155#
3 = 165#
3 = 175#
III. 21-18-15-12-9-6-3
Back Squats (65#)
Push ups
Ab Ball Toss (14#)
Rogue Fitness
Thursday, November 29, 2012
Wednesday, November 28, 2012
11/28/2012
I. 1000m Row
3 x 10 Squats/10 Push ups/10 Lunges
II. 5 x
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
III. Stretch
3 x 10 Squats/10 Push ups/10 Lunges
II. 5 x
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
III. Stretch
Tuesday, November 27, 2012
11/27/2012
I. 1000m Row
3 x 20 Lunges/15 Double Unders
10 Push ups/5 Pull ups
II. Back Squat
5 = 65#
5 = 85#
5 = 95#
5 = 105#
III. 2 minute running clock
2 x 30 Wall Balls
2 x 50 Squats
2 x 30 Sit ups
3 x 20 Lunges/15 Double Unders
10 Push ups/5 Pull ups
II. Back Squat
5 = 65#
5 = 85#
5 = 95#
5 = 105#
III. 2 minute running clock
2 x 30 Wall Balls
2 x 50 Squats
2 x 30 Sit ups
Sunday, November 25, 2012
11/25/2012
I. 1000m Row
3 x 20 Lunges/15 Double Unders
10 Push ups/5 Pull ups
II. 20 Minute AMRAP
3 Manmakers (20#)
10 OHS (45#)
Rounds = 8
III. Stretch
3 x 20 Lunges/15 Double Unders
10 Push ups/5 Pull ups
II. 20 Minute AMRAP
3 Manmakers (20#)
10 OHS (45#)
Rounds = 8
III. Stretch
Saturday, November 24, 2012
11/24/2012
I. 3 x
500m Row
25 Squats
20 Sit ups
15 Lunges
10 PVC Rollouts
II. "Fran"
21-15-9
Thrusters (65#)
Pull ups
then
"Grace"
30 Clean and Jerks (95#)
Grace Time = 8:47
III. 100 Sit ups
Stretch
500m Row
25 Squats
20 Sit ups
15 Lunges
10 PVC Rollouts
II. "Fran"
21-15-9
Thrusters (65#)
Pull ups
then
"Grace"
30 Clean and Jerks (95#)
Grace Time = 8:47
III. 100 Sit ups
Stretch
Friday, November 23, 2012
Thursday, November 22, 2012
11/22/2012 Turkey Day
I. 1000m Row
3 x 10 Push ups/20 Sit ups/10 Squats
II. AMRAP 20 minutes
400m Row
3 x
5 Pull ups
10 Push ups
15 Squats
III. 3 x 1 minutes each station
GHD Sit ups
Flutter Kicks
Sit ups
3 x 10 Push ups/20 Sit ups/10 Squats
II. AMRAP 20 minutes
400m Row
3 x
5 Pull ups
10 Push ups
15 Squats
III. 3 x 1 minutes each station
GHD Sit ups
Flutter Kicks
Sit ups
Wednesday, November 21, 2012
11/21/2012
I. 1000m Row
3 x 20 Squats
20 Plank Jacks
10 Push ups
10 Ring Rows
II. 5 x
11 one arm DB Snatches (35#)
12 one arm DB thrusters (35#)
11 Dead Hang Pull ups (blue band)
Time:17:05
III. Stretch
3 x 20 Squats
20 Plank Jacks
10 Push ups
10 Ring Rows
II. 5 x
11 one arm DB Snatches (35#)
12 one arm DB thrusters (35#)
11 Dead Hang Pull ups (blue band)
Time:17:05
III. Stretch
Tuesday, November 20, 2012
11/20/2012
I. 100 Jump Ropes
3 x
25 Squats
25 Sit ups
25 Mt. Climbers
25 Push ups
II. Push Press
5 = 55#
5 = 65#
5 = 70#
5 = 85#
5 = 95#
III. 30 Wall Balls
5 Shoulder Presses (75#)
30 Double Unders
5 Shoulder Presses (75#)
30 Wall Balls
5 Shoulder Presses (75#)
30 Double Unders
Time: 8:30
3 x
25 Squats
25 Sit ups
25 Mt. Climbers
25 Push ups
II. Push Press
5 = 55#
5 = 65#
5 = 70#
5 = 85#
5 = 95#
III. 30 Wall Balls
5 Shoulder Presses (75#)
30 Double Unders
5 Shoulder Presses (75#)
30 Wall Balls
5 Shoulder Presses (75#)
30 Double Unders
Time: 8:30
Sunday, November 18, 2012
11/18/2012
I. 3 x
500m Row
30 Lunge Steps
20 Sit ups
10 Push ups
II. Snatch
3 = 45#
3 = 55#
3 = 60#
3 = 65#
3 = 70#
III. 5 x
5 Power Cleans (75#)
10 Toes to Bar
15 Wall Balls
Time: 13:14
500m Row
30 Lunge Steps
20 Sit ups
10 Push ups
II. Snatch
3 = 45#
3 = 55#
3 = 60#
3 = 65#
3 = 70#
III. 5 x
5 Power Cleans (75#)
10 Toes to Bar
15 Wall Balls
Time: 13:14
Friday, November 16, 2012
11/16/2012
I. 1000m Row
10 Squats/10 Push ups/10 Pull ups
II.
50 Pull ups
75 Sit ups
50 OHS (45#)
75 Double Unders
Time: 19:13
III. Stretch
10 Squats/10 Push ups/10 Pull ups
II.
50 Pull ups
75 Sit ups
50 OHS (45#)
75 Double Unders
Time: 19:13
III. Stretch
Thursday, November 15, 2012
11/15/2012
I. 1000m Row
60 Lunges
40 Sit ups
20 Push ups
40 Sit ups
60 Lunges
500m Row
II. OHS
10 = 45#
10 = 50#
10 = 55#
5 = 65#
5 = 70#
5 = 65#
III. EMOTM 10 minutes
2 Cleans (65#)
4 Front Squats
4 Push Presses
60 Lunges
40 Sit ups
20 Push ups
40 Sit ups
60 Lunges
500m Row
II. OHS
10 = 45#
10 = 50#
10 = 55#
5 = 65#
5 = 70#
5 = 65#
III. EMOTM 10 minutes
2 Cleans (65#)
4 Front Squats
4 Push Presses
Wednesday, November 14, 2012
11/14/2012
I. 1000m Row
2 x 10 Push ups/20 Squats/30 Sit ups
II. 3000m Row
III. Hot Shower (52 degrees in the gym)
2 x 10 Push ups/20 Squats/30 Sit ups
II. 3000m Row
III. Hot Shower (52 degrees in the gym)
Tuesday, November 13, 2012
11/13/2012
I. 3 x
500m Row
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups
II. Front Squats
3 = 45#
3 = 65#
3 = 75#
3 = 85#
3 = 95#
III. Tabata Abs 20:10 x 8
Sit ups
Flutter Kicks
Plank Holds
500m Row
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups
II. Front Squats
3 = 45#
3 = 65#
3 = 75#
3 = 85#
3 = 95#
III. Tabata Abs 20:10 x 8
Sit ups
Flutter Kicks
Plank Holds
Monday, November 12, 2012
11/12/2012
I. 1000m Row
3 x 10 Lunges/Sit ups/Squats/Push ups
II.
AMRAP 2 minutes
KB Snatches (35#)
AMRAP 10 minutes
8 Lateral Box Jumps
16 Lunge Steps
24 Hand Release Push ups
AMRAP 2 minutes
KB Snatches
III. Stretch
3 x 10 Lunges/Sit ups/Squats/Push ups
II.
AMRAP 2 minutes
KB Snatches (35#)
AMRAP 10 minutes
8 Lateral Box Jumps
16 Lunge Steps
24 Hand Release Push ups
AMRAP 2 minutes
KB Snatches
III. Stretch
Sunday, November 11, 2012
11/11/2012
I. 1200M Run
2 x 10 Push ups/20 Squats/30 Lunges
II. 5 x
200M Run
15 Sit ups
15 Lunges
15 Ring Dips (purple Band)
15 Squats
15 KB Swing (16kg)
Time: 24:31
III. Stretch
2 x 10 Push ups/20 Squats/30 Lunges
II. 5 x
200M Run
15 Sit ups
15 Lunges
15 Ring Dips (purple Band)
15 Squats
15 KB Swing (16kg)
Time: 24:31
III. Stretch
Saturday, November 10, 2012
11/10/2012
I. 1500m row
2 x
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups
II. 10 - 1
Ground to Overhead (65#)
O-bar Rollouts
Time: 14:31
2 x
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups
II. 10 - 1
Ground to Overhead (65#)
O-bar Rollouts
Time: 14:31
Thursday, November 8, 2012
11/08/2012
I. 3 x
500m Row
20 Lunge Steps
15 Squats
10 Push ups
II. Deadlifts
3 = 115#
3 = 135#
3 = 145#
3 = 155#
3 = 165#
III. 21-15-9
Box Jumps
KB Swing (16kg)
SDLHP (65#)
Time: 9:30
500m Row
20 Lunge Steps
15 Squats
10 Push ups
II. Deadlifts
3 = 115#
3 = 135#
3 = 145#
3 = 155#
3 = 165#
III. 21-15-9
Box Jumps
KB Swing (16kg)
SDLHP (65#)
Time: 9:30
Wednesday, November 7, 2012
11/07/2012
I. 1000m Row
3 x 10 Squats/10 Push ups/10 Lunge Steps
II. 21-18-15
KB Swings (16kg)
Knees to Elbows
Double Unders
Time: 11:13
III. Turkish Get Ups
3 x 10 Squats/10 Push ups/10 Lunge Steps
II. 21-18-15
KB Swings (16kg)
Knees to Elbows
Double Unders
Time: 11:13
III. Turkish Get Ups
Tuesday, November 6, 2012
11/06/2012
I. 1000m Row
3 x 5 Ring Rows/10 Double Unders/15 Squats
II. Back Squats
10 = 45#
10 = 75#
10 = 85#
III.
21-15-9
Power Cleans
Burpees
Push ups
Time: 11:40
3 x 5 Ring Rows/10 Double Unders/15 Squats
II. Back Squats
10 = 45#
10 = 75#
10 = 85#
III.
21-15-9
Power Cleans
Burpees
Push ups
Time: 11:40
Monday, November 5, 2012
11/05/2012
I. 1000m Row
2 x 10 Squats/20 Sit ups/10 Push ups/10 Lunge Steps
II. 6 x
15 Pull ups
100m Row
Time:16:04
III. Shoulder Stretching
2 x 10 Squats/20 Sit ups/10 Push ups/10 Lunge Steps
II. 6 x
15 Pull ups
100m Row
Time:16:04
III. Shoulder Stretching
Sunday, November 4, 2012
11/4/2012
I. 1000m Row
2 x 20 Sit ups/15 Lunge Steps/10 Push ups
II. Clean and Jerk 3 x 5
5 = 65#
5 = 75#
5 = 85#
III. Betty
5 x
12 Push Press (65#)
20 Box Jumps
Time: 8:55
2 x 20 Sit ups/15 Lunge Steps/10 Push ups
II. Clean and Jerk 3 x 5
5 = 65#
5 = 75#
5 = 85#
III. Betty
5 x
12 Push Press (65#)
20 Box Jumps
Time: 8:55
Thursday, November 1, 2012
11/01/2012
I. 21-15-9
PVC Rollouts
Sit ups
Jump Ropes
Push ups
II. 3 x 10 Push Press
10 = 65#
10 = 75#
10 = 85#
III. 3 x
500m Row
21 KB Swings (16kg)
12 OHS (45#)
Time: 13:38
PVC Rollouts
Sit ups
Jump Ropes
Push ups
II. 3 x 10 Push Press
10 = 65#
10 = 75#
10 = 85#
III. 3 x
500m Row
21 KB Swings (16kg)
12 OHS (45#)
Time: 13:38
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