Endurance day-
7 AMRAP-
15 DB snatch
12 Single DB devil press
9 Burpee box jmps
Rest 3:00
7 AMRAP-
12 Single DB devil press
9 Burpee box jumps
6 DB Clusters
Rest 3:00
7 AMRAP-
9 Burpee box jumps
6 DB Clusters
3 strict pull ups
Rest 3:00
7 AMRAP-
6 DB Clusters
3 strict pull ups
20 DU
Lift-
Build heavy 1 rep power clean & jerk
***
Metcon-
10 AMRAP-
3 Power cleans @80/55kg
2-4-6-8-10.. etc
HRPU
Sit ups
Squat-
Pause (3 secs) front squat- 3-3-2-2-1
***
Metcon-
"2024 Rogue qualifier workout #2"
For time-
30 Bar MU / 50 Pull ups
30 OHS / Front squats @60/42.5kg
30 Lateral burpees over bar
Scaling– Mix it..
Push-
Split jerk- 2-2-2
Jerk walks– 3-3-3
***
Metcon-
5 rounds of- 3 AMRAP / 1 rest-
8 DB hang C&J @22.5/15kg
6 T2B
8 Single DB thrusters
6 T2B
– Start each rounds where the last one ended..
"Heavy day"
On a running clock-
0:00-10:00-
1) 3 Hang squat clean
2) 6 DB push press
10:00-15:00– REST
15:00-30:00-
1) 5 Deadlifts
2) 8-12 KB rack lunges
3) 10 Burpees
30:00-32:00– REST
32:00-35:00-
400 meters Run!
Pull & Core-
Complete 3 super sets of-
8 Barbell bent ovr rows
4+4 Half turkish get ups
Complete 3 super sets of-
10-15 Ring rows
10 DB pull through
***
Metcon-
Every minute on the minute, for 3 rounds-
1) 3 "Man makers"
2) 15/12 Cal bike
3) 8-25 Pull ups
4) Rest
