Try some yoga; pick 3 to 5 mobility pieces we often perform at the gym and rotate through them. Focus on your breathing, feeling the stretch and working deeper into each position. 20-40 minutes

couch stretch, lunge, child’s pose, down dog/ up dog

If you’re not sure what these are a Google image search will get you there quickly.

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Alternating minutes

15 burpees

15 sit-ups

for 20 minutes

Scale to 10/10 or 45 seconds of work

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At a time when many of us are inconvenienced by the gym being closed it’s easy to focus on the negative. Change your mindset, flip the switch. How can you use this period of time to get better? Change your focus off the negative and find something positive. Work on your running, mobility, or maybe something completely unrelated to exercise and fitness.

This too shall pass. At the end of it, hopefully all of us go back to our normal routines and appreciate some of what we may have been taking for granted. You can get bitter or you can get better, choice is yours.

I appreciate everyone who has reached out and offered kind words, it is a testament to our community. I am glad to see many of our members posting workouts and workout meet ups, keep it going. We are going to keep the at home workouts coming, posted right here daily.

See you at the gym.

At Home

Run for 2 minutes

50 air squats

4 rounds

Mobilize: trap calves, stretch quads and hammies

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The Catch – perfectly demonstrated here

-foot flat on the foot stretcher

-vertical shin

-neutral spine at 11 o’clock

-arms relaxed

Well Done

A. Lifty
EMOM x 4
Press (1 rep)
Every :90 x 4
Push press (3 reps)
E2MOM x 4
Push jerk (5 reps)

B. Pandemic
7 min AMRAP
12 shoulder to overhead (65/95)
9 box jumps (24/30)
7 summo deadlift high pull

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 Rogue Qualifier 20.2


Pull Ups

Squat Cleans 95/135

Directly into


Bar Muscle Ups

Squat Cleans 125/185

19 Minute time cap

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A. Power Snatch – 1RM

B. Take My Breath Away

20 RFT alternating w/ buddy.

20 Double Under

11/13 Cal Row

3 Power Snatch 95/135

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A. Front Squat every :90 (focus)

Reps: 3,1,3,1,3,1,12

Weight should increase from 3-1, goal to increase load of each every round. Round of 12 just take a stab and go for it.

B. Oozma Kappa

9 Walk Walks

18 Pistols

7 Wall Walks

14 Pistols

5 Wall Walks

10 Pistols

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A. 250m row x2 (full recovery between trials) record both scores.

B. Rogue Qualifier 20.1


1k Row

75 Thrusters 75/55

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