Saturday
5 Rounds For Time (CAP 40:00)
w/ a partner
1000/800m Row-Ski or 2500/1750m Bike
30 American KB Swing @53/35
30 Thruster @95/65
Sunday
Every 6:00 for 30:00 (5 Sets)
10 DBall Clean @100/70
10 Single Arm DB Devil Press @50/35
2×50′ DBall Carry
10 GHD Sit Up
Monday
Every 3:00 for 15:00 (5 Sets)
10 Back Squat @50-55-60-65-70%
Metcon
AMRAP 15:00
15 Wallball @20/14
30 Russian KB Swing @53/35
60 Double Under
RX+ KB @70/53
Tuesday
Every 2:00 For 10:00 (5 Sets)
12-10-8-6-4 Shoulder Press @loading
Metcon
ROGUE INVITATIONAL 2024 – EVENT 4
For Time (CAP 24:00)
1000/800m Row
30 Thruster @95/65
30 CTB
30 Thruster @95/65
1000/800m Row
RX+ 30 Muscle Up
Wednesday
Every 3:30 for 14:00 (4 Sets)
10 Bent Over Row @loading
10 GHD Back Extension
Metcon
EMOM 16:00 (4 Sets)
a. 5 Deadlift @275/185
b. 1-2 Rope Climb
c. 10-15 Burpee Over Bar
d. Rest
RX+ Legless Rope Climb
Thursday
Every 2:30 for 12:30 (5 Sets)
5 Squat Snatch @loading
Metcon
3 Rounds For Time (CAP 20:00)
500/400m Row-Ski or 1250/875m Bike
10 Power Snatch @115/85
400m Run
10 Power Clean (same bar)
RX+ @135/95
Friday
Every 4:00 for 16:00 (4 Sets)
10 RDL @loading
10/side, Contralateral Box Step Up (20″)
Metcon
ROGUE INVITATIONAL 2024 – EVENT 3
For Time (CAP 11:00)
8-6-4-2
Wall Walk
Front Squat @135/95
*From the floor.
RX+ Wall Walk Complex and @175/125
1 Wall Walk + 1 Wall Facing HSPU
