Warm up
3 Rounds
10 good mornings with an empty bar
10 Empty bar front squats
10 Sit ups


Strength-
Front Squat Every Other Minute on the Minute 12 Minutes (6 working sets)
6 Front Squats above 70 percent. this should be getting on the heavy side, challenge yourself.
*this is 36 moderately heavy squats in 12 minutes

Wod
3 Rounds
Minute 1 Max Wall Balls 30/20
Minute 2 Max toes to bar
Minute 3 Max Alt DB Snatches 70/50
Minute 4 Max Air Squats
Minute 5 Rest
*Score is total reps

Warm up
4 Rounds for time
Run 100 *speed up every time
10 lunges to get stretched out
8 squats

Cardio Day!
4 Rounds For Time
Row 500m or bike 30/25
25 Doubles or 50 singles
Run 400m
25 Doubles

**Might adjust this down for afternoon classes depending on the heat. Don’t over do it.

Floor press or bench with extra time. 5 sets of 5. Don’t share benches.

Warm up
3 Rounds
Run 200
10 Empty bar front squats
10 empty bar push press
5 empty bar thrusters

Strength
Take 15 Minutes to build to your max thruster weight that you are going to use for the wod

Wod- (15 minute cap, rogue athletes had a 10 minute cap)
Rouge Invitational Event 1
21 Thrusters 135/95
21 Burpee Pull ups
15 Thrusters 185/125
15 Burpee pull ups
9 Thrusters 205/145
9 Burpee pull ups

*Scaling is burpees plus ring rows or a lower pull up bar to jump to
*Very very few will go RX on this, the idea isnt to stand and look at a bar that is too heavy to pick up, the idea is to add weight to your bar for every round.
Scaling might look like
75/95/115 Through 3 rounds.
65/75/85
135/155/185
Just make sure to add weight each round.

Metcon Tuesday. Morning classes lets try to do this all outside!

Warm up
3 Rounds
10 no push up burpees
15 squats
200m run

Wod 1-
10 Minutes Amrap
10 Cal bike or row
15 Kb swings 70/55
200 M Run

Rest 5 Minutes

Wod 2
50 Cal Row or bike
50 push press right arm with KB or DB
50 Cal row or bike
50 push press left arm with kb or DB

Warm up
3 Rounds
200 M Run
20 Jumping Jacks
15 Air Squats

Wod first today!

Chipper
40 Cal row or bike
30 Med or D-ball squat cleans 50/30
20 Box step over with the ball
40 HSPU or Dumbbell press
*this is high volume and going to be tough with spacing. Do DB presses if 40 HSPU fairly quickly isn’t happening
20 Box step overs with the ball
30 med or dball squat cleans
40 Cal Row or Bike

20 Minute cap

*this is similar to the rogue invitational wod, but it’s not the same. bike or rower is rx. kipping hspu are rx.

If there is extra time in class
3 rounds
Sled Push with weight 100m
over head walk with plate 100m
50m lunges with weight