Coach Matt and Coach Ari racing on the assault bikes with matching Rogue shirts. What a moment!




Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
2. Technique Review: Spotting and dumping the Back Squat
(5 min)
3. Back Squat
LIII: 85% of 1RM for all 5 sets
LII: work up to a moderately heavy single for the day and repeat for a total of 5 sets.
LI: work up to a technically sound set of 3 for the day and repeat for a total of 4 sets.
(20 minutes)
4. ”Burnt and Spicy”
  • Box Jump 24/20”
  • Pull-ups
LIII:as rx’d
LII: banded pull-ups or ring rows as appropriate.
LI: 6-9-15-9-6
Box jumps or step-ups
Ring Rows
(10 min cutoff)
Have fun!