Rogue Invitational Week
Monday
The Mule
21-15-9
Deadlift, 143/102kg
Burpee Pull Up
Aim– Challenging deadlift weight, burpee pull ups are a new movement, aim for a consistent pace on them
Cooldown
Bretzel Stretch
Bonus work
1 Mile run
10 Rope Climbs
Tuesday
Chipper
100 Ab Mat Sit Ups
80 Wall Ball, 20 / 14 lb.
60 box jump over, 24″ / 20″
40 Cal Row
96’ Overhead walking lunge double KB, 24/16kg
Aim– Self talk, reps go down (Which is nice…) Look to keep focus on controlled breathing, don’t blow up.
Cooldown
Pigeon Stretch
Bonus Work
40/30 Cal Ski
Rest 2 Minutes x4
Wednesday
Amanda.25
9-7-5-3-1
Ring Muscle Ups
Squat Snatch, 61/43kg
Aim – Full depth in Squat snatch, 2 options : Build skill or get a good workout, choose progressions accordingly.
Cooldown
Shoulder Extension
Bonus Work
Cyclone
40 Cal Assault Bike
200m Sandbag/D-Ball Carry
40 Cal Assault Bike
Thursday
Snatch and Press
3 Rounds
20 DB snatch (Heavy)
9 strict Deficit hspu, 4″ / 2″
Aim – Use a heavier dumbbell then you usually do, this stopped games athletes in their tracks, so look to really challenge yourself.
Cooldown
Seal rocks
Bonus Work
5 Sets
5-15 GHD
5-15 Inverted Rows
5-15 Push Ups
Friday
Squat Clean Ladder
10 squat clean, 185 / 125 lb.
8 squat cleans, 225 / 145 lb.
6 squat cleans, 255 / 165 lb.
4 squat cleans, 285 / 185 lb.
2 squat cleans, 305 / 205 lb.
Aim– Lift Some heavy weights! Start light then progress towards a potential PB!
Cooldown
Couch Stretch
Bonus Work
EMOM10
L-Sit
Saturday
Metcon
5 Rounds
400m Run
10 Dumbbell Goblet Squats, 22.5/15kg
10m Single Arm Dumbbell Lunge (Left)
10m Single Arm Dumbbell Lunge (Right)
Aim– Running and continuous leg work, expect a sore bum!
Cooldown
Pigeon Stretch