Week of April 8, 2019


Monday

Warm Up / Mobility:  3 Rounds

Even- 15 Russian KBS + 5 Push ups

Odd- 10 Jumping Lunges + 5 Pullups

Strength:  Power Clean

Work up to max effort TNG Double

WOD

ROGUE QUALIFIER WORKOUT 1

Time Cap 11 min 
For Time:

2k Row
-Max rep HSPU w/ remaining time 

 *Record 2k time and total HSPU

*You can complete the WOD or Strength first, your choice

Extra Credit

Off 

 


Tuesday

Warm Up / Mobility:  Group Stretch

Strength:  1 Mile Run for Time

*Morning class bike 5k

WOD

ROGUE QUALIFIER WORKOUT 2

AMRAP 9mins

9 Front Squat (135/95)
7 Bar Facing Burpee
5 Shoulder to OH (135/95) 

 

Extra Credit

5 Rounds- 30 second flutter kicks / 30 second rest



HIITuesday (6:30pm)

EMOM for 15 Min

Min 1- 30 Sec Pushups

Min 2- 30 Sec KBS

MIN 3- 30 Sec Goblet Squat

WOD

20 Min AMRAP

200m Run

15 Wall Balls

200m Run

15 Burpee

200m Run

15 Sit-ups

200m Run

15 KBHP


Wednesday

Warm Up / Mobility:  3 Rounds

10 Air Squats, 10 Pushups, 10 Hollow Rocks, 10 Supermans

Strength:  Strict Press

3-3-3-3-3-3

Work up to a heavy set of 3

WOD

ROGUE QUALIFIER WORKOUT #3

For Time - 15min Timecap

15 Squat Snatch (115/75)
15 C2B Pull Up
20 Box Jump Over (24/20)

12 Squat Snatch (135/95)
15 C2B Pull Up
20 Box Jump Over (24/20)

9 Squat Snatch (155/105)
15 C2B Pull Up
20 Box Jump Over (24/20)

6 Squat Snatch (185/125)
15 C2B Pull Up
20 Box Jump Over (24/20)

3 Squat Snatch (225/145)
15 C2B Pull Up
20 Box Jump Over (24/20) 

 

Extra Credit

 Dmbl Bench Press 3x max reps (50/35)


 

HIIThursday (6:30pm)

Sled Pull

Ski

Farmer Carry

WOD

AMRAP for 15 Min

20 Dmbl H.Clean +Jerk 

10 T2B

20 Curtsey Lunges

10 Box Stepups w/ Dmbl

20 Cal Row

50Jump Ropes

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- Row 10/7 Cal

Odd- 30ft Bear Crawl + 30ft Crab Walk

Strength:  Power Snatch

    4-4-4-4-4

Work up to your best 4rep TNG

WOD

ROGUE QUALIFIER WORKOUT 4

AMRAP 7mins

9 Deadlift (275/155)*
3 Ring Muscle Up 

*Sub 6 Dips + 4 Burpee for MU

Extra Credit

Core Test

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

35 Min AMRAP

Run 400m

50 Burpee Box Jump Overs

Run 400m

50 KBS

Run 400m

50 Wall Balls

Run 400m

50 Inch worms

Run 400m

50 Cal Bike

*both partners will run together, split 50 reps as you like, one person working at a time.