3 Short workouts today. Careful in the heat

7 Minute Amrap
14 single arm floor press (7 one arm, t7he other arm)
14 Pull air squats
7 Pull ups

Rest (no set rest, we will go when everyone is ready

7 Minutes Amrap
14 single arm hang clean and jerk DB, (7 each arm)
200m Run
Rest
7 Minute Amrap
d-ball and burpee ladder
1,1, 2,2 3,3, and on and on and on……………………

Gym is open for open gym for 8 to 10am. Outside are is open for open gym from 8 to 11am

Endurance at 8am
Classes run at 9 and 10

8am Workout
4×400 with a 2 minute rest between
2×800 with a 3 minute break
2×400 with a 2 minute break. try to match your first 400 times.

9am and 10am wod

10 Minutes Amrap
Row or bike for cals
Every minute on the minute 7 wall balls
*start with wall balls

Rest 3 Minutes

Wod 2- 10 Minute Amrap
Row or bike for cals (change machines)
Every minute on the minute 5 burpees
*start with burpees

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.