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