Tuesday 9/26/17 Good morning 4×15 Single arm DB press 4×8 (8L/8R) *Alternate back and forth on the good mornings and DB press + EMOM 15... Read More

Monday 9/25/17 Back squat 2 times through 7@72% 5@76% 3@80% *Once you finish 3@80 go back down and starts again at 7@72 + For time:... Read More

Any time you see 95/65 you know its gonna suck Sunday 9/24/17 Every 90 seconds x 10 Clean+Hang clean+Jerk *build each round to a max... Read More

Name the event Saturday 9/23/17 “Luce” 3 rounds for time: Run 1000m 10 Muscle ups 100 Air squats *If you have a 20# vest wear... Read More

Happy birthday Alyssa! She did not make up the workout Thursday 9/21/17 For time: 22 Wallballs 22 Alt arm DB snatch (50/35) 22 wallballs 22... Read More

Aloha from Maui! Wednesday 9/20/17 Front rack paleo chair 2 min + Front squat 5×2@75% + EMOM 16 min: 1 min: Run 200m 1 min:... Read More

What will rogue come up with next? Tuesday 9;19;17 W/a partner: EMOM 10 min: 10 Wallballs+20 Double unders + In teams of 3: 5 rounds:... Read More

The squat of the upper body Monday 9/18/17 EMOM 10 min: 5-10 Strict ring dips + AMRAP 20 min: 3 L-pullups 6 Thrusters (115/95) 18... Read More

Sunday 9/17/17 Snatch warm up + Work up to a 1RM power snatch *Let technique dictate load + EMOM 10 min: 1 min: 20 Power... Read More