Donnerstag, 10.10.2019
A. Prowler Push x4, using same weight per set
Farmers Walk (Kettlebell) x4, using same weight per set
B. "2019 Rogue Invitational Online Qualifier - Workout 1"
In 11 mins do:
Row, 2000 m
max reps in time remaining, Handstand Push-up
The scoring for this workout includes a tiebreak. The time taken for the athlete to row the 2000 m will be used in the case that athletes complete the same number of handstand push-ups. Make sure add your 2000 m time when posting your score.
Mittwoch, 09.10.2019
A. Back Squat 5-5-5-5-5
B. High Hang Power Snatch 3-3-3-3-3
C. L-Sit Rope Climbs 5x1
D. Ski Erg 1000 m
Dienstag, 08.10.2019
For time:
30 Box Jumps, 24/20 in
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders
Montag, 07.10.2019
A. Bench Press With Banded Kettllebell 10-10-10-10
B. Dumbbell Bent Over Row 10-10-10-10
C. 3 rounds for time of:
50 Double Unders
50 Back Extensions
Sonntag, 06.10.2019
Tabata 8 x 20:10
Ski Erg Calories
Rest 1 min
Sumo Deadlift High-pull, 95/65 lbs
Rest 1 min
AbMat Sit-up
Rest 1 min
Jumping Alternating Lunge
Rest 1 min
Kettlebell Swing
Rest 1 min
Row Calories
Rest 1 min
Samstag, 05.10.2019
A. Deadlift 5-5-5
B. "Mary"
Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Alternating Single Leg Squats
15 Pull-ups
Freitag, 04.10.2019
A. Record your best Hang Power Clean 1 rep max lift.
B. Complete as many rounds as possible in 10 mins of:
5 Toes-to-bars
10 Push-ups
15 Air Squats
Donnerstag, 03.10.2019
A. Bench Press 10-10-10-10-10
B. Sled Pull (Hand Over Hand) 1-1-1-1-1
C. 3 rounds, 1 min per station, of:
Back Extension, 15/9 kg
Rest 30 secs
Dumbbell Goblet Squat, 22.5/15 kg
Rest 30 secs
Plank Hold
Rest 30 secs
FGB Style
Mittwoch, 02.10.2019
A. Back Rack Reverse Lunge Step 10-10-10 w/ banded kettlebells
B. Dumbbell Pull Over 15-15-15
C. Weighted Pull-up 5-5-5
D. 50-30-10 reps, for time of:
Double Under
AbMat Sit-up
Dienstag, 01.10.2019
A. Every 1 min for 10 mins, alternating between:
10 Bent Over Barbell Rows, pick load
15 Wall Balls, 9/6 kg
B. 4 rounds, 3 mins each of:
25/20 Ski Erg Calories
Max reps in time remaining, Power Clean, 185/125 lbs
Rest 2 mins between rounds.
Montag, 30.09.2019
A. 5 rounds for quality of:
10 Alternating Pistols
10 One Legged Deadlifts
B. For time:
Row, 1000 m
-- then --
5 rounds of:
15 Toes-to-bars
30 Air Squats
50 Double Unders
Sonntag, 29.09.2019
A. "Bring Sally up, bring Sally down": Back Squat 135/95 lbs
B. "Lynne"
5 rounds for max reps of:
max rep Bench Press, 1x bodyweight
max rep Pull-ups
Samstag, 28.09.2019
"Open Test"
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
10 Muscle-ups
Freitag, 27.09.2019
A. Sumo Deadlift 5-5-5-5-5
B. 5 rounds, 45 secs per station, of:
Dumbbell Strict Press, 15/10 kg
Rest 30 secs
Strict Ring Row
Rest 30 secs
Unbroken Double Unders
Rest 30 secs
Strict Toes-to-bar
Rest 30 secs
Russian Kettlebell Swing, 24/16 kg
Rest 30 secs
FGB Style
Donnerstag, 26.09.2019
A. Each for time: Farmers Walk (Kettlebell): 4x 50 m
B. Lying Tricep Extension 10-10-10-10-10
C. Tabata 4 x 20:40: Pull Up (Chest To Bar Hold)
D. 5 rounds for time of:
Plank Hold, 1 min
10 Toes-to-bars
20 Walking Lunges
Mittwoch, 25.09.2019
A. Dumbbell Bench Press 12-12-12-12-12, using heaviest weight per set
Kettlebell Walking Lunge 24-24-24-24-24, using heaviest weight per set
B. Double Kettlebell Front Rack Carry 400 m
C. Tabata 8 x 20:10: Ski Erg Calorie
Dienstag, 24.09.2019
4 rounds for max reps of:
max rep Strict Pull-ups
max rep Shoulder Press, 50% 1RM
max rep Row Calories, 20 secs
max rep L Sit Holds
Run, 400 m
Montag, 23.09.2019
A. Pause Front Squat 5-5-5-5-5, using heaviest weight per set
Trap Bar Squat Jump 5-5-5-5-5, using heaviest weight per set
B. Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Push-ups
10 Toes-to-bars
