Friday 10/28

Warm Up

2 Rounds

:30 Dead Hang

6 Box Step Ups

10 Good Mornings

50-Foot Crab Walk

:10 Review BMU

2 Beat Swings

2 Beat Swings + Pull Up

2 Beat Swings + C2B

2 Beat Swing + Hips to Bar

2 Beat Swing + BMU

Remember your LAT activation. Actively push down on the bar in your hollow.

Maintain STRAIGHT legs in both the Arch and Hollow

:20 Skill

10 MIN CAP ON ALL OPTIONS

Option 1:

10-9-8-7-6-5-4-3-2-1

Unbroken Bar Muscle Ups

Option 2:

FOR TIME

5-4-4-3-3-3-3-2-2-1

Bar Muscle Ups (NOT unbroken)

Rest :30 after each set

Option 3:

Every :30 for 10 Minutes

1-2 BMU, Jumping BMU or BMU Kips

:40 WOD

AMRAP 10 Minutes

10 Burpee Box Jump Overs 24/20”

10 Deadlifts 255/155

Thursday 10/27

Warm Up

3 Rounds

25 Doubles/Single

10 Good for Yous (Lunge+ Lunge + Squat)

50-foot Duck Walk

:10 REVIEW

Barbell Warm Up with Coach

:15 Strength

SQUAT CLEAN

x3 Power Position

1×3 Hang (above the knee)

1×3 Tempo Pull Squat Cleans

Then (Squat Cleans, no tempo)

4 reps @ 65%

3 @ 70%

2 @ 75%

 4 @ 70%

3 @ 75%

 2 @ 80%

4 @ 75%

3 @ 80%

 2 @ 85%

Cool Down

Pigeon

Lizard

Wednesday 10/26

Warm Up

8 Cal Ski
10 PVC Pipe Pass Throughs
10 Banded Pull Aparts

 *Barbell Review for Snatch*

:15 Strength

Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and rest between reps
START no heavier than 50 Percent of your1RM Squat Snatch. Add weight is movement is flawless.

:30 REVIEW

L-Sits on box or parlette’s

Both knees

Bent

One knee bent, One straight

Both legs straight out

Handstand Walk or Wall Walks

:40 WOD

For Time

Accumulate 2:00 in an L-Sit Hold

 Every break, perform a 10-50′ HS Walk

 15-minute cap

*pick and lsit variation that allows athletes 10 or 20 seconds of l-sit. for the handstand walk pick a variation that allows for about the same effort as the l-sit (10 to 20 seconds) that might be a shorter handstand walk, a handstand hold or a double DB overhead hold

Cool Down

Cat/Cow

Seal

Tuesday 10/25

Warm Up

50-foot Duck Walk

THEN

2 Rounds

5 Beat Swings (kips) with tight hollow and arches

5 LIGHT DB Squats

5 Scap Push Ups

5 Tempo Pull Ring Rows (3 seconds up, 3 seconds down)

5 LIGHT DB Squats

:15 Strength

FRONT SQUATS

3 SETS

1 Big Set of Front Squats Each Round

Rest 3:00 between sets

 R1: 80%

R2: 75%

R3:70%

:40 WOD

AMRAP 4 Minutes X2

12 Double DB Front Squats 50s/35s

8 Chest to a Bar Pull Ups

REST 2 MINUTES BETWEEN AMRAPS

Continue where you left off for the second AMRAP after the rest.

Target Score: 5-7 Rounds

TIPS:

DB Squats: Keep to 1-2 sets for all rounds. Reduce loading before reps.

CTB Pull Ups: Should never exceed 3 sets. Reps may be reduced to as few as 4, but if that still is not enough, scale to chin over bar pull ups or ring rows. Avoid banded pull ups.

Cool Down

Lizard

Childs Pose

A $25 Rogue Gift Card will be given away in every class today

Warm Up

50-foot Crab Walk

20 Spiderman Lunges

20 A-frame Toe Touches

50-foot Bear Crawl

:10 Skill

Arch and Hollow Positions

:30 hollow hold with feet tucked in and arms reaching forward toward feet
:30 sec hollow hold bringing knees toward chest arms still extended
:30 sec hollow hold with legs extended straight up
:30 sec hollow hold while slowly transitioning to legs and arms extended fully
:30 arch hold

Beat Swings and then some! (Can’t pull up yet? Do beat swings and work on positions)

10 Beat Swings

(3 sets) 2 Beat Swings + Pull Up (Chin over bar or as high as you can pull)

(3 sets) 2 Beat Swings + Chest to Bar (Or as high as you can go)

(3 Sets) 2 Beat Swings + BMU

Remember your LAT activation. Actively push down on the bar in your hollow.

Maintain STRAIGHT legs in both the Arch and Hollow

:30 WOD

Mystery Workout!

4 rounds

1 minute max reps of a pulling movement

1 minute max reps of a barbell movement

1 minute max reps of a pushing movement

1 minute rest