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For Quality:

1-2-3-4-5 Wall Walks
5 Strict Chest to Bar Pull Ups
*Scale down as needed to keep the pull ups unbroken. Use a band if necessary. For the wall walks walk to a distance that is sustainable for this amount of volume pause for 2/3” at the top of each wall walk.

 

For Time:

00-1000-2000m Row
100ft HSW (rig to rig and back)
100 DUs
*Row 500 meters then 100ft HSW and 100 DUs then 1000m Row and so on so forth.
**30:00 Time Cap
***Scale to one minute of hsw practice or sub 30 HS Shoulder Taps or Hand Lifts. For the DUs practice 1:00 or sub 150 Single Unders.

Bench Press

2×10 Reps @35%
8 Reps @55%
6 Reps @65%
*These are warm up sets
Then
5×5 Reps @70%
*All five sets at the same weight

 

Every 3:00 x5 Rounds:

20 DB Lunges @50/35lbs
20 Burpee Box Jumps @24/20”
*Hold the Dumbbells in the farmers carry position. Scale reps as needed to get at least 0:45 of rest each round for the first three rounds. Adjust the rep scheme as needed to achieve the desired rest. For example 20 Lunges and 15 BBJ or 15 and 15.
**Score is slowest time.

Deadlifts

2×10 Reps @35%
6 Reps @55%
4 Reps @65%
*These are warm up sets
Then
5×4 Reps @73%
*All five sets at the same weight. Re-set at the bottom after each rep.

 

5 Rounds For Time:

7 Muscle Ups
21 Wall Balls @20/14lbs to 10/9ft Target
.6 mile Bike
*22:00 Time Cap
**Scale to bar muscle ups if needed and adjust the volume to one good unbroken set for the first couple rounds or sub 7 strict pull ups and 7 strict dips using bands as needed to keep one good unbroken set.

2 Rounds For Time:

9 Muscle Ups
15 DB Thrusters @50/35lbs (2xDB)
21 Cal Bike Erg
Rest 2:00
21 Cal Bike Erg
15 DB Thrusters @50/35lbs (2xDB)
9 Muscle Ups
Rest 2:00
*You can also go with a partner 1:1 instead of the 2:00 rest. You would do 9-15-21 then your partner goes so on and so forth.

 

3 Sets:

8 Strict Tempo Bar Dips
12 Prone DB Rows
*Quality sets at the end of the workout. Use a band if needed for the dips and use a weight you can keep unbroken for the rows.

For Time:

500m Row
50 Sit Ups
1000m Row
40 Sit Ups
2000m Row
30 Sit Ups

 

4 Sets

6 Strict Pull Ups (3” pause at the top)
8 Tempo Lunges (per side)
10 Barbell Goodmornings

Back Squat

1-2-3-4-5-6-7-8-9-10 Reps
*Go every minute for the first 5 rounds, then go every 0:90. So reps 1 to 5 on the min and reps 6 to 10 every 0:90.
**Pick something that is 50% or less of your 1RM, you should be confident with that weight and able to keep good form and speed out of the bottom.

 

3 Rounds For Time: (w/partner)

30 Clean and Jerks @135/95lbs
60 Bar Facing Burpees
*Rest 2:00 after each round, add weight if you can. Prescribed weight would be 155/105lbs for round two and 185/125lbs for round three. You can also keep all rounds at the same weight if you want. As a suggestion the first weight should be something you can do 5s t&g with, round two you should be able to do 3s t&g and quick singles on round three.
**25:00 Time Cap

 

Bench Press

2×8 Reps @35%
6 Reps @55%
4 Reps @65%
2 Reps @75%
Then
1-1-1
*Find a heavy single for the day

then do: 2×4 Reps @85% of Heavy single

 

5 Rounds For Time:

20 DB Box Step Ups @70/50lbs (1 DB)
400m Run
*Rest 0:30 after each set or waterfall in a team of 4 on the step ups, meaning someone is always doing step ups.
**Use a DB Weight that you can move well and stay unbroken with.

Deadlift

5×1 Reps @85%
*All five sets at the same weight. These should be heavy singles that you can still keep good quality with.

 

For Time:

2-4-6-8-10 Muscle Ups
50 DUs
50ft Double DB or KB Front Rack Lunges @50/35lbs (rig to rig once)
*20:00 Time Cap
**Scale the volume down to 1-2-3-4-5 reps either ring or bar mu depending on what you’re working on. Otherwise you can sub double reps of transition drills like jumping muscle ups or ring mu transitions on the rings if you have the strength and need to work on the movement pattern. A sub to work on strength could be 2 Strict Pull Ups + 2 Strict Dip, 4 And 4, 6 and 6, etc…
For the DUs practice for one minute or do 75-100 Single Unders (should be around one minute of work).

15:00 Muscle Up Skill and Technique Practice

*This should just be skill work for the muscle up for 15 minutes. That might mean some transition practice, an emom of 1 mu attempt, some dips and some pulls, or whatever the coach and you decide on practicing. This can also be an emom of one good unbroken set of muscle ups to accumulate volume. Pick a rep range that you won’t go to failure with.

 

For Time:

500m Row
21-15-9 STOH @135/95lbs
150ft DB or KB Farmers Carry @70/53lbs (length from rig to rig is 50ft)
7 Muscle Ups

Happy Thanksgiving!

We are thankful for you!

Back Squat

8 Reps @35% of 1RM
8 Reps @55%
5 Reps @65%
2 Reps @75%
2×4 Reps @80%
*Rest as needed bt sets

 

20:00 AMRAP

50m Sled Drag @3/2x45lbs
15/12 Cal Bike
30/24 Push Ups
2/1 Legless Rope Climbs
*If you don’t have a sled sub 10 Double DB Walking Lunge @50/35lbs.
**Scale down to regular rope climbs if needed. Otherwise sub 8 Strict Chin Ups, using a band if needed. Use a box/bench/inverted row bar if needed for the push ups.

Bench Press

2×10 Reps @35% of 1RM
5 Reps @55% of 1RM
3 Reps @70% of 1RM
2-2-2 Reps
*Increase weight each set up to a heavy double for the day.
Then
2×5 Reps @80% of 1RM
*Rest as needed bt sets

 

Every 2:00 x10 Rounds:

7 Hang Power Cleans @155/105lbs
7 SHSPUs
150m Run (to the street and back)
*The goal should be to have at least 0:30-0:45 seconds of rest each round.
**Scale to a barbell weight that is moderate/light and you can keep moving with speed for all 7 reps. For the hspu scale to kipping if needed. This should be one good unbroken set. Otherwise sub 7 Push Press with the same bar and weight as the hang power cleans.

Happy Birthday Coach Amanda!

 

Deadlift

5×3 Reps @75%
*Dead stop each rep, rest as needed bt sets

 

5 Rounds For Time:

20 Cal Bike
6 Burpee Bar Muscle Ups
*Rest 1:30 after each round or waterfall on the bike in a team of 3, essentially the bike should always be occupied.
**Scale to burpee c2b or pull up and adjust the height as needed to work on relatively quick reps. Otherwise sub 8 Push Ups and 8 Ring Rows.

9:00 AMRAP

12/10 Cal Row
3-6-9-12-15-18-21-… HSPUs

Rest 1:00 then

5:00 AMRAP

TTB
*Try to stick to small controlled sets and stay consistent.

 

2 Rounds For Quality:

10 Tempo DB Bench Press
10 Ring Dips
*Pick a weight that is challenging but unbroken for 10 reps. Go for max reps ring dips if you can’t get 10 reps.

 

2 Rounds For Quality:

8 Tempo Strict Pull Ups
10 Eccentric DB Pull Overs
*3-4 seconds on the way down for the pull ups and the DB pull overs. For the pull overs lay on a bench and start by holding the DB perpendicular to your chest and then slowly moving your arms close to your ears until your arms are roughly parallel to the floor. These should be challenging reps and sets. Use a band and light DB as needed. Go for max reps if you can’t hit 8 and 10.

Every 0:30 x10 Minutes:

1 Squat Snatch @75% of 1RM
*Smooth solid reps here. Try to make the first one look like the last one.

 

For Time: (w/partner)

100 KB Swings @70/53lbs (American)
100 OH Squats @95/65lbs
100 Burpee Box Jumps @24/20”
*Split reps as desired with a partner. Try to hold at least 10s on the KB Swings and OH Squats and 5s on the burpee box jumps.
**Scale barbell and kb weight to keep a minimum of 10 reps unbroken at a time. Adjust box height as needed to keep the burpee box jumps at a quick pace.

Back Squat

10 Reps @35% of 1RM
10 Reps @50% of 1RM
6 Reps @70% of 1RM
6 Reps @75% of 1RM
6 Reps @80% of 1RM

 

For Time:

5-10-15-20-25-20-15-10-5
Cal Bike
Rest 1:1 bt sets or alternate on the bike with a partner. These are supposed to be hard efforts but not all out sprints. If you don’t have a partner rest 0:15/0:30/0:45/1:00/1:15/1:00/0:45/0:30/0:15 after each set.

Immediately into

4x400m Run
*Rest 0:30 After each set
**Try to recover on the run the first few hundred meters and then find a good pace to settle in for the rest of the sets. You don’t have to wait for your partner to start the run.

Bench Press

3RM for the day
*Find a heavy triple for the day

Then:

2×6 Reps @75% of 1RM
*Rest as needed bt sets, keep these reps smooth and fast.

 

5 Rounds For Time:

50 DUs
15 TTB
10 HSPUs
*18:00 Time Cap

Deadlift

4×5 Reps @70% of 1RM
*It is preferred to use double overhand grip and hook grip and re-set at the bottom. Rest as needed bt sets

 

7 Rounds For Time:

5 Muscle Ups
250m Run
11 Goblet Squats @70/53lbs

“Tommy Mac”

2 Rounds for Time:
12 Burpees
12 Thrusters (115/75lb)
12 Burpees
12 Power Snatches (115/75lb)
12 Burpees
12 Push Jerks (115/75lb)
12 Burpees
12 Hang Squat Cleans (115/75lb)
12 Burpees
12 Overhead Squats (115/75lb)

Every 4:00 x7 Rounds:

600m Bike
0:20 L-Sit Hold
250m Run
*Try to push the pace on the bike and run so that you can have around 1 min of rest or more each round. For the L-Sit use parallettes if you have them otherwise use boxes or even plates.                                                                            **For the L-Sit scale to bending your knees if you can’t hold it for 0:20 unbroken each time. If you get less than 1:00 of rest cut the run down to 150m. If you do not have a bike sub 300m Row.

 

Accessory

3 Sets for Quality:
8 Ring Dips
12 Double DB Prone Rows

Deadlift

5×5 Reps @70% of 1RM
*Re-set at the bottom after each rep, no touch and go today

 

18:00 EMOM

1) 16/12 Cal Row
2) 20 Sit-Ups
3) 10 HSPUs
*no more than 0:50 of work on the rower and 1-2 sets on the HSPUs.
**Scale up if needed by doing strict or deficit HSPUs.
***Adjust row cals and reps to get 0:10/0:20/0:20-0:30 seconds of rest respectively for each minute. For the HSPU scale the volume down to 7 or 5 reps or do as many HSPUs in 0:30 to practice and accumulate volume.

Bench Press

10 Reps @35%
10 Reps @55%
8 Reps @65%
4 Reps @70%
2 Reps @80%
4×3 Reps @80%
*Rest 0:90-2:00 bt sets

 

“Movement of the month for November”

7:00 AMRAP
Muscle Ups
*As many reps as possible in the seven minutes. The goal is to stick with small and consistent sets throughout and managing the rest time between sets.
**Scale to bar muscle ups if needed. Or sub chest to bar pull ups/pull ups. Otherwise sub strict pull ups with a band.
**Write down how many reps you get since we will re-test in a month
***If your goal is to get a muscle up, ring or bar, focus on your weakness. For example, if you are weak in pulling strength, work on strict pull ups (using a band if needed). Otherwise, if you lack technique and timing, work on drills like kip swings, getting your hips to the bar/rings or practicing turning around on the bar or rings with aid of a box. You can also use light bands to assist you through the movement in case of a bar muscle up.

“Movement of the month re-test”

1RM Clean
*Build up to a one rep max clean, try to work up across 5-7 sets and go up in small increments. If you fell good, try to go heavier than what you hit at the beginning of the month. Focus on speed under the bar, quick feet and a strong catch.

 

2022 Rogue Invitational “DT With a Spin”

5 Rounds For Time:
15 Cal Bike
12 Deadlifts
9 Hang Power Cleans
6 STOH
@155/105lbs
*Pick a barbell weight that is moderate/light and you can move well.

8:00 EMOM

3 T&G Power Cleans
*These should be t&g at a weight that is challenging but that you can move well. As a reference it should be around 65-70% of 1rm clean.

 

8:00 AMRAP

1-2-3-4-5-6-7-8-9-10-11-… SHSPUs
25 DUs
*add one rep of the SHSPUs each round but keep the DUs the same each time.

 

3 Sets For Quality:

8 Ring Dips
12 Prone DB Rows
*Quality work at the end of class with time left
**Control the way down on the dips and the rows. Scale to dips on a bench or box if needed or sub strict ring dips if you don’t have parallel bars.

Back Squat

3×3 Reps @78%
*Rest 2:00 bt sets
**All sets at the same weight

 

3 Rounds For Time: (w/partner)

60 OH Squats @95/65lbs
40 TTB
20 Bar Muscle Ups
*Split reps as desired with a partner. I recommend 10s on the squats and TTB and at least 5s on the bar mu.
**Scale OH Squat Weight to keep 10s at a time. Scale to 30 pull ups instead of the bar mu if needed. Or sub 30 inverted rows.

Bench Press

2×10 Reps @50-55%
1×6 Reps @60-65%
1×4 Reps @75%
4×4 Reps @75-80%
*The sets prior to the 4×4 are warm up sets, rest as needed bt sets

 

Every 5:00 x4 Rounds:

50m Sled Drag @3/2x45s
15 Burpee Pull Ups
9 Thrusters @135/95lbs
*The goal is to get at least one minute of rest. Pick a weight on the Thrusters to keep them unbroken.
**Score is slowest time.

Every 8:00 x4 Rounds:

250m Run
25/20 Cal Row
20 TTB
5 Wall Walks
250m Run
*The goal is to have 0:90 to two minutes of rest each round to keep the intensity high.
**Scale to knees to elbows, leg raises or v-ups if needed.

Squat Clean

3 Rep Max
*Work up to a 3RM for the day, drop the bar between reps.

 

Clean Pull

3×3 Reps @3RM clean weight
*Rest 1:30 bt sets

 

The Walking Deadlift

5 Rounds for Time
10 Unbroken Deadlifts (225/155 lb)
50 foot Single-Arm Dumbbell Overhead Walking Lunges (50/35 lb) (length is rig to rig)
*Athlete must complete the 10 Deadlifts unbroken. If the athlete rests or lets go of the bar during the 10 reps, the round will not count. Rest or switch arms as needed during the Overhead Walking Lunges.

7:00 EMOM

5 Muscle Ups
*One good set of unbroken muscle ups. Sub to bar muscle ups if needed.

 

14:00 EMOM

1) 5 Squat Cleans @70-75% of 1RM
2) 10 SHSPUs
*Quick singles on the squat cleans and try to keep the shspus unbroken or one break.

From 14:00 to 16:00

As many reps as possible of DUs

Back Squat

3×4 Reps @75% of 1RM
*All three sets at the same weight.
**Rest as needed bt sets.

 

For Time: (w/partner)

120/100 Cal Bike
60 DB Snatches @70/50lbs
90 Burpee Box Jumps @24/20”
*Split everything as desired with a partner. I suggest doing 12s or 10s on the bike, 6s on the DB snatches and 5s or 9s on the burpees in order to keep the intensity high.