Monday

081201

Rest Day

At Home

Rest Day


24 more days remain........

Sunday

081130

10 Overhead Squats
10 Burpees

Amrap in 20 minutes. Use 95# for squats. Post rounds completed to comments.

At Home
10 Jump Tucks
10 Burpees

Amrap in 15 minutes. Post rounds completed to comments.

Saturday

081129

5 minutes of Jumping Pull-ups
4 minutes of Sumo Deadlift High Pull/65#
3 minutes of Push-ups
2 minutes of Squats
1 minute of Burpies

Post reps for each to comments. Go from one exercise to the next. Continuous clock.

At Home

5 minutes of Jumping Squats
4 minutes of Alternating Lunges
3 minutes of Mountain Climbers
2 minutes of Jumping Jacks
1 minute of Burpies

Post reps for each to comments. Go from one exercise to the next. Continuous clock.

Friday

081121

"Tabata Something Else"

Pull-ups
Push-ups
Sit-ups
Squats

20 seconds work, 10 seconds rest. 8 rounds = 4 minutes each. You will only have 10 seconds of rest in between exercises. Post reps completed for each to comments.

At Home

"Tabata Something Else"

See above.


That is right guys & gals it is pay back time! Hope you enjoyed yourself!

Thursday

081127


HAPPY THANKSGIVING!!!

In accordance with everyone's plans this holiday, take a day for yourself.

Rest Day

At Home

Rest Day

Wednesday

081126

Rest Day

At Home

Rest Day

Tuesday

081125

Weighted Pull-up
3-3-3-3-3

Weighted Dip
3-3-3-3-3

Post loads to comments.

At Home
150 Jumping Sit-ups

For time. Post time to comments.

Monday

081124

45# Overhead Lunge 30/15 reps per side
45# Sumo Deadlift High Pull 30
45# Power Snatch 30
Jumping Pull-ups 30

4 Rounds for time. Post time to comments.

At Home
150 Burpies

For time. Post time to comments.

Changes

081123



Look's new!! Post your feedback. Thanks for stopping!

Sunday

081123

100 Single Unders
50 Squats

5 Rounds for time. Post time to comments.

At Home

100 Single Unders
50 Squats

5 Rounds for time. Post time to comments.

Saturday

081122

Rest Day

At Home

Rest Day

Friday

081121

Row or Run 5k

For time. Post choice and time to comments.

At Home

Row or Run 5k

For time. Post choice and time to comments.

Thursday

081120

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Try to increase weight for each attempt. Complete each lift before moving to the next. Rest as long as you need between efforts. Post weight handled to comments.

At Home
2 mins. of Single Unders
2 mins. of Burpies
2 mins. recovery
Repeat 2x

Post reps and passes to comments.

Wednesday

081119

"Double Cindy"

10 Pull-ups
20 Push-ups
30 Squats

Amrap in 20 minutes. Post rounds completed to comments. Compare to 080930.

At Home

50 Jump Squats
50 Piked Push-ups

4 Rounds for time. Post time to comments. Compare to 080930

Tuesday

081118

Rest Day

At Home

Rest Day

Monday

081117

30 Bodyweight Deadlifts
30 Bodyweight Back Squats
30 1/2 Bodyweight Press

For time. Post time to comments.

At Home

With a continuous clock running. Do 1 push-up the first minute, 2 push-ups in the second minute and so on. Continue with reps until you can no longer complete them inside the minute.
Post number completed to comments.

Sunday

081116

Courtesy of CF York:

10 KB Swings
10 KB Clean & Press 5 per side
5 KB Sit-ups

Amrap in 20 minutes. Guys 35# Ladies 20#. Sub dumbbell if needed. Post rounds completed to comments.

At Home

400m Beck's Burpees
Rest 3 Minutes
400m Beck's Burpees

For time. Post time for each distance to comments. Beck's burpees are burpees with a broad jump instead of vertical.

Saturday

081115

"Murph"

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

For time. Post time to comments. Break down exercises however you see fit.

At Home

"Murph"

For time. Post time to comments. Break down exercises however you see fit. Find a park or something to perform either pull-ups, jumping pull-ups or inverted rows on.

Friday

081114

Rest Day

At Home
Rest Day

Thursday

081113

"Helen"

Run 400m
21 Kb Swings 1.5 pood
12 Pull-ups

3 Rounds for time. Post time to comments.

At Home

Run 1 Mile
75 Squats
75 Sit-ups

For time. Post time to comments.

Wednesday

081112

"Michael"

Run 800m
50 Back Extensions
50 Sit-ups

3 Rounds for time. Post time to comments.

At Home

"Michael"

Substitute supermans for back extensions. For time. Post time to comments.

Tuesday

081111

15-12-9 of:

225# Deadlift
135# Thruster
Knees to Elbows

For time. Post time to comments. Scale weight if needed. Try to attempt as rx'd.

At Home

200 Jumping Squats
100 Push-ups
50 Sit-ups
25 Mountain Climbers

For time. Post time to comments.

Monday

081110

Rest Day

At Home
Rest Day

Sunday

081109

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For time. Post time to comments. Break up the exercises as needed. If you can complete each one first before moving to the next.

At Home

800m Run
rest 3 mins.
800m Run
rest 3 mins.
800m Run
rest 3 mins.
800m Run
rest 3 mins.

Post times for each run to comments. Try to beat each one.

Saturday

081108

21-15-9 of:

"Diane"

225# Deadlift
Handstand Push-ups

For time. Post time to comments. Scale weight if needed. Pike push-ups if needed.

At Home

300 Double Unders
or
600 Single Unders

For time. Post time to comments. Post which skip you did.

Friday

081107

"Elizabeth"

21-15-9 of:

135# Clean
Ring Dips

For time. Post time to comments.

At Home

9-15-21 of:

Burpees
Jumping Sit-ups

For time. Post time to comments.

Thursday

081106

Rest Day

At Home

Rest Day

Wednesday

081105

"Tabata Something Else"

Pull-ups
Sit-ups
Push-ups
Squats

2o seconds work 10 seconds rest. 4 minutes total for each exercise. However roll from one exercise to the next. Allowing only 10 seconds rest between each exercise. Post reps completed per round per exercise to comments.

At Home

"Tabata Something Else"

Pull-ups
Sit-ups
Push-ups
Squats

Allowing on 10 seconds rest between each exercise. Keep rolling through. It is 20 seconds work and 10 seconds rest, totaling 4 minutes per exercise. Post reps per round per exercise to comments.

Tuesday

081104

"The Chief"

135# Power Clean 3 reps
Push-ups 6 reps
Squats 9 reps

Max Rounds in 3 minutes. Rest 1 minute. Repeat for a total of 5 rounds. Post rounds completed per round to comments.

At Home

20, 19, 18, . . . . .3, 2,1 reps of:

Squats
Push-ups
Sit-ups

Do all the reps for each exercise then continue going down in number. For time. Post time to comments.

Monday

081104

Run 3K

For time. Post time to comments. Compare to 080908.

At Home

Run 3K

For time. Post time to comments. Compare to 080908.

Rookie
Regular Rogue workout

Sunday

081102

Rest Day

At Home
Rest Day

Rookie
Rest Day