Week of July 29th

Guys, the CROSSFIT GAMES START THIS WEEK!!!

They are going to be airing on the Rogue Fitness website or app, so be sure to download it if you dont have it yet.

Monday

“Del”

For Time:

-25 Burpees

-400m Run with MedBall

-25 Weighted Pullups

-400m Run with MedBall

-25 Handstand Pushups

-400m Run with MedBall

-25 Chest to bar Pullups

-400m Run with MedBall

-25 Burpees

Tuesday

Every 3:30 for 6 sets:

-Back Squats

Sets 1 & 6 = 3 reps

Sets 2 & 5 = 2 reps

Sets 3 & 4 = 1 rep

Wednesday

“Bowen”

3 Rounds For Time:

-800m Run

-7 Deadlifts, RX (275/185)

-10 Burpee Pullups

-7/7 single arm KB Thrusters, RX (53/35)

-20 Box Jumps, RX (24/20)

Thursday Open Gym

“Big Dipper”

5 Rounds For Time:

-15 Hang Power Cleans, RX (95/65)

-30 Double Unders

Friday

Every 3:00 for 4 sets:

-3 OHS with 3 sec pause at the bottom

“Connect Core”

2 Rounds For Time:

-25 Toes to bar

-1:30 straight arm Plank hold

-25 OHS, RX (125/95)

Saturday

For Max Calories:

14×2:00 Rounds with a partner, alternating rounds

-3 DB Man Makers, RX (50/35)

-Max Calores on the bike

It’s almost here!!!