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

Sunday Funday

Wod 1
10 Minutes split how you want
6 pull ups
12 push ups
18 Squats

Wod 2-
14 Minutes
30 Wall Balls
30 Burpees
200 M farmer carry 2 dbs or kbs. 50ish/35ish
Both partner go on the farmer carry walk, one partner carries both weights, switch as you want

Wod 3-
6 MInutes to find 1 reps max of
1 clean
1 front squat
1 hang clean
1 front squat.

Endurance… this is about 40 minutes of work with not rest… that falls into the steady state cardio. control your pace
Teams of 4
Each team starts with 5 minuntes of alternating sandbag cleans
Then go into a 30 minute waterfall amrap of
Run
Row
Bike SKi
Then cash out it is 5 mintues of sandbag cleans
**each teammate starts on a machine, one starts on the run. Switch stations when the person gets back from the run

9am CrossFit

For Time, teams of 2, split anyhow: 30 Shuttle Runs
60 Thrusters 95/65lbs
30 Shuttle Runs
60 Hang Power Snatches 95/65lbs
30 Shuttle Runs
60 Handstand Push Ups
30 Shuttle Runs
12 Rope Climbs
1 shuttle run = 25′ out AND back

35 minute time cap
Coach will help with scaling. we are looking for partners to split the work evenly and use weights/skills where they can get a moderate amount of reps in before switching with partner.

Friday 10/21

1000m Row
THEN
2 Rounds
25′ Walking Lunge 
10 Empty Bar Push Jerk

Short coach led split jerk progressions then
*BUILD UP TO 70% OF SPLIT JERK FOR WOD

:20 WOD
AMRAP 24 Minutes
200m DB Run 50/35lbs* THIS IS WITH ONE DB!
1 Split Jerk 75%+ **
Rest 1:00
Jerks can be from the rack. try to add a little weight each round if you feel you didnt start heavy enough.

Thursday 10/20

WARM UP
1 round
25 feet high knees
25 feet but kicks
25 feet inch worms WITH HOLLOW HOLD at top of push up
Then
: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
Then
1:00 minutes of arch hold
Then
Then 3 rounds of 20 beat swings on the bar remembering these positions you just practiced

ARCH BODY POSITION (PRONE ON THE FLOOR)
Chest and quads are lifted off the floor
Knees and elbows are locked
Arms are by the ears with active shoulders
Ankles are in plantar flexion with pointed toes

**HOLLOW BODY POSITION (SUPINE ON THE FLOOR)
No space between lumbar spine and floor
Scapulae are elevated off the ground
Hip is extended with a posterior pelvic tilt
Knees and elbows are locked
Arms are by the ears with active shoulders
Ankles in plantar flexion with pointed toes

:10 SKILL
“Misfit Sets” of Pull Ups
4 Rounds
1 Smooth Set of Pull Ups
Rest 2:00 between sets
Then,
1 Big Set of pull ups, but not to failure.
No bands today. Ring or bar pull ups, strict first
Quick toes to bar review remembering the hollow and arch we just practiced

:35 WOD
2 Rounds
12 Burpee Box Jump Over 30/24″
24 Toes to Bar
12 Burpee Box Jump Overs 30/24″
Rest 2:00

TARGET SCORE: Sub 10 Min (Working Time)

Cool down
Childs Pose

Downward Dog