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.
2×5 Reps @80% of 1RM
*Rest as needed bt sets


Every 2:00 x10 Rounds:

7 Hang Power Cleans @155/105lbs
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!



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

*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:

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


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



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.



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



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
*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.


Bench Press

2×10 Reps @40%
8 Reps @55%
4 Reps @65%
2 Reps @70%
4×5 Reps @73%
*All four sets at the same weight. Rest about 2 minutes bt sets.


5 Rounds For Time:

300m Row
12 Push Press @115/75lbs
18 Box Step Ups @50/35lbs
Rest 1:00 after each set or waterfall on the rower in a team of 3. If you waterfall, someone is always on the rower.


Snatch Grip Push Press + OH Squat:

*work up each set to a heavy single for the day.


Every 3:00 x5 Rounds:

21 Sit Ups
9 Power Snatches @115/75lbs
15 OH Squats @115/75lbs


Every 0:30 x10:00:

1 Hang Squat Clean
*Focus on full extension at the top and quick drop under the bar with the footwork.


For Time:

400m Run
10 Box Jumps @30/24”
10 Power Cleans @205/145lbs
20 Burpee Bar Muscle Ups
10 Power Cleans @205/145lbs
10 Box Jumps @30/24”
400m Run


For Time:

5-4-3-2-1 Squat Cleans
7 Ring Dips

Rest 5:00

1-2-3-4-5 Squat Cleans
7 Ring Dips
*Squat Cleans should be moderately heavy weight to do in singles, prescribed weight would be 225/155lbs but pick something you can move well and stay consistent with.
**Rest 1:1 with a partner so partner 1 does 5 cleans and 10 dips then partner 2 does 5 cleans and 10 dips and so on. If you don’t have a partner rest 0:30 after each set. If needed scale the dip volume down to 5 reps, these should be either unbroken or 2 sets at most.


4 Rounds For Quality:

0:20 L-Sit Hold
12 Double DB Prone Rows
8/8 Alternating DB Curls
*Quality work at the end of class
**Use a bench or box for the prone rows. Pick a DB weight that is moderate/light and control each rep on the way down. For the L-Sit adjust the elevation or keep your knees bent in order to hold it for 0:20 unbroken.


Every 1:30 x5 Rounds:

5 Back Squats @65% of 1RM
*Quick smooth reps here nothing too heavy


For Time: w/partner

10 Wall Walks
50-40-30-20-10 Pull Ups
100-80-60-40-20 DUs (same time)
*Split wall walks and pull ups as desired with a partner but perform the DUs at the same time.


Banded Speed Deadlift

10×3 Reps @60% of 1RM
*Rest 1:00 after each set
**Focus on speed on the way up, place the band on top of the bar sideways then step on it. Re-set after each rep, no T&G reps.


Every 4:00 x5 Rounds:

12/9 Cal Row
10 Burpees
8 Toes to Bar
4 Bar Muscle Ups
*The goal is to have at least 0:45-0:60 of rest each round. Try to keep the ttb and bmu unbroken! Do burpees to touch or over the rower if you want to make it a bit more challenging. Scaled rep scheme could be 10/8/6/2.


Bench Press

2×10 Reps @40-50% (warm up weight)
8 Reps @50-60%
4 Reps @65%
4×6 Reps @70% of 1RM
*Rest 2:00 bt sets


For Time:

250-250-500-500m Run
50m Sled Drag @3/2x45lbs (light pole to light pole)
50m Farmers Carry @70/50lbs (light pole to lightpole)
230m Recovery Jog (around small side of block)
*The recovery jog if the same after each round, go as slow as you need to keep the other runs fast.


Power Clean + Clean

*Build to a heavy for today, drop the bar after the power clean, work on foot positioning and speed under the bar. Focus on landing in the same foot stance position for the power clean as you would for the squat clean.


20:00 EMOM

1) 12/9 Cal Bike
2) 2 Hang Squat Cleans + 2 Front Squats
3) 2-6 Muscle Ups
4) Rest
*Prescribed Weight is 185/125lbs, pick something that is moderate but that you can move well under fatigue. Muscle Ups should be one good set.