September 30, 2024
Pause Back Squat3-3-3-3 Power Snatch2-2-2-2 Accessory WorkFor quality:3x 10 Barbell Hip Thrusts, pick load3x [ 5 Bottoms-up Kettlebell Press + Single Arm Bottoms-up Kettlebell Carry, L 50 ft/R 50 ft ] Post Work 2x:1 min/side Banded Hamstring Stretch10 Alt Eccentric Pigeon Squats10 Band Assisted Reverse Nordics
September 28, 2024
Join us today starting at 8am to tackle The “C”….Rogue Community Challenge! The C 2024 – Workout 110 rounds for time of:5 Power Cleans5 Push Jerks5 Clean & Jerks Men: 95-135 lbsWomen: 65-95 lbs Optional Substitutions:Dumbbell: 40-50/25-35 lbsSandbag: 70-100/40-60 lbs ____________________INTERMISSION______________________ The C 2024 – Workout 2Complete as many rounds as possible in 18 mins […]
September 27, 2024
For time:21 Bike Calories21 Alternating Dumbbell Snatches, 50/35 lbsHandstand Walk, 50 ft18 Bike Calories18 Alternating Dumbbell Snatches, 50/35 lbsHandstand Walk, 50 ft15 Bike Calories15 Alternating Dumbbell Snatches, 50/35 lbsHandstand Walk, 50 ft12 Bike Calories12 Alternating Dumbbell Snatches, 50/35 lbsHandstand Walk, 50 ft9 Bike Calories9 Alternating Dumbbell Snatches, 50/35 lbsHandstand Walk, 50 ftGoal: Sub 15min Post […]
September 26, 2024
For time:20 Thrusters, 95/65 lbs20 Box Jumps, 24/20 inOverhead Carry, 70/53 lbs, 100 ft15 Thrusters, 135/95 lbs15 Box Jumps, 30/24 inFront Rack Carry, 70/53 lbs, 200 ft10 Thrusters, 155/105 lbs10 Box Jumps, 36/30 inFarmers Carry, 70/53 lbs, 300 ft Goal: Sub 12 mins Post Work3 rounds for quality of:Recovery Bike, 1:3010 Dynamic Pigeons5 Down Dog-to-Up […]
September 25, 204
With a Partner… For time:300 Bike CaloriesPartner 1: BikePartner 2:8 Toes-to-bars5 D-Ball Over Shoulders, pick loadRun, 200 m*SWITCH back and forth until all calories are accumulated Post WorkFoam Roll IT Bands -2 min/sideFoam Roll Calves: – 2 min/side
September 24, 2024
3 rounds for time of:30/25 Row Calories30 Kettlebell Swings, 70/53 lbs30 BurpeesGoal: Sub 20 mins Post Work2-3 rounds for quality of:10 L/10 R Banded Woodchoppers20 L/20 R Lying Leg Crossovers10 Forearm Plank Seesaws