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Wednesday 1st July 2020

Every 2 min Front Squat 10-8-6-4-2 For Time: 3x 30 Double Unders 15 Thrusters 35/25kg 3x 30 Double Unders 15 Overhead Squats 35/25kg

Monday 29th June 2020

AMRAP in 10 min: 5 shoulder to overhead 50/35kg 10 Hang Power Cleans 50/35kg 15 Toes to Bar Split Jerk Spend 10 min working on a heavy split jerk

Saturday 27th June 2020

Partner Cindy or Mary - AMRAP in 20 min You go, I go each round Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Mary 5 HSPU 10 pistols 15 pull ups

Thursday 25th June 2020

Inspired by Rogue Invitational Event #5 For Time: Row 40/30 Cal 30 Med Ball Squat Cleans 20/14lb (they used a heavy dead ball) 20 Box Step Overs with Med Ball 24/20”, 20/14lb 10 Handstand Push Ups (they did strict, & did 40 reps) 20 Box Step Overs with Med Ball 24/20”, 20/14lb 30 Med Ball Squat Cleans 20/14lb Run 400m (was a row at invitational)

Wednesday 24th June 2020

EMOM x 3 1. 50 Double Unders 2. 14 Wall Balls 20/14lb 3. 14 Alternating DB Snatch 22.5/15kg 4. 14 Box Jumps 24/20" 5. 7 Power Clean and Push Jerk 60/42.5kg 6. Rest

Tuesday 23rd June 2020

Spend 12 min building up to a heavy complex of Hang Power Snatch + Power Snatch For Time: 400m Run 15 Power Snatch 50/35kg 10 Ball Slams 15/12kg

Monday 22nd June 2020

Rogue Invitational Event #1 21 Thrusters 60/42.5kg 21 Burpee Pull Ups 15 Thrusters 60/42.5kg 15 Burpee Pull Ups 9 Thrusters 60/42.5kg 9 Burpee Pull Ups Rogue had a 10 min time cap

Saturday 20th June 2020

Partner WOD - each partner completes the whole movement reps then change AMRAP in 12 min 15 Wall Balls 20/14 15 Toes to Bar 30 Double Unders

Friday 19th June 2020

Rogue invitational Event #6 For Time 21-15-9 Deadlifts 70/47/5 (but in Rogue Invitational it’s much heavier) Overhead squats 70/47.5 Death by Wall climb and Ball Slam Or 1m HS walk and balls slam *Add 1 rep to the wall climb (handstand metres) and ball slams each minute

Thursday 18th June 2020

3 x 14 Front Rack Lunges (taken from floor) AMRAP in 8 min: 100m Run 10 Hang Squat Cleans 50/35kg 10 Push Ups

Tuesday 16th June 2020

Spend 10 min working up to a heavy Squat Snatch 1RM Amanda 9-7-5 Ring Muscle Up Squat Snatch 60/42.5kg

Saturday 13th June 2020

Team ‘The Chief’ As a team of 2 alternate and complete as many rounds as possible in 20 mins of: "1 Round of Chief" 3 Power Cleans (135#/95#) 6 Push-ups 9 Squats Complete a whole round each then tag out. Whilst your partner is working, hold a plank. Both rest during the 1 min rest.

Friday 12th June 2020

For time (within a 20 min time frame) 30-20-10 Power Snatch 42.5/30kg Box Jump overs 24/20” 3 Bar MU per round Then use the time remaining in the 20 min time frame to find a 1RM Power Snatch

Tuesday 9th June 2020

Front Squat 5-5-5 Hang Power Clean + Power Clean 1-1-1-1-1 10 on front squat, 10 on Cleans then swap half way through the time.

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