January 17th
Warm up
10-1
Ab mat sit ups
Push ups
Squats
Strength
5×5 kettlebell bench
WOD
AMRAP 15 Minutes
4 Box jumps 24″
6 Ball slams 30/20lbs
8 Kettlebell swings 70/53
Todays AMRAP workout kept our athletes moving at very fast …
January 16th
We had a awesome group come in to workout today! Our group started out deadlifting, and some of our newcomers made huge strides on their form and set some pretty decent baseline PR numbers. The WOD was a two man …
January 15th
Today we packed the gym full of athletes and intensity. We challenged our classes with physical and mental toughness and heavily tested an individual’s work capacity. Thanks to a local certification across town at Westside Barbell, we had a drop …
January 14th
Today at Rogue there was an emphasis on technique. During the skill portion of our workout we worked a turkish get-up progression that had our most of our athletes looking very solid in the movement by the end. Olympic weightlifting …
January 13th
Today was a break from the clock and gave us some time to work on kipping pull up technique during the workout. Large stride were made today on technique as five or more athletes set records for max pull-ups. Heather …
Jan 12th
Graham Holmberg brought some new idea’s over from his Westside Barbell power lifting certification today. Our strength consisted of 5 sets of 2 reps of sumo style deadlifts. Rogue Athlete Todd Marte loved the new technique and decided to set …
Jan 11th
It was cold outside but the rogue athletes warmed things up inside! It was an exciting day as 7 new people started the elements cycle, so we should have some new friends for you guys to play with starting next …
Jan 10th
Our first Sunday workout of the year brought a strong group of capable verterns and two ohio state wrestler drop ins! I have trained Brian on and off for two years, he brought another very capable athlete in fellow OSU …
January 9th
Saturday’s team workout was awesome! Graham Holmberg jumped in and worked out teaming with Chris and helped crank the classes intensity! Everyone did a great job motivating their partners in this super challenging workout!
WOD
Partners complete exercises with only …
January 8th
In case all that snow wasn’t crazy enough for you, our “Crazy 8’s” WOD did just the trick. At first glance 8 exercises 8 reps for three rounds each seemed harmless. Athletes battled both mental toughness and work capacity after …
