• Tracks
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26

  • Rest Day

27

  • Warm Up:
  • Murph
  • Scaled Version: FT: Runs; 20x Jumping Pull-ups, Push-ups and Air Squats; Runs
  • Optional Accessory: 3 RFQ: Double Kettlebell Front Rack Carries
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

28

  • Warm Up:
  • 21-15-9: Deadlifts and Deficit Handstand Push-ups
  • Scaled Version: 21-15-9: Deadlifts and Box Handstand Push-ups
  • Garage Version: 21-15-9: Dumbbell Deadlifts and Deficit Handstand Push-ups
  • Optional Accessory: 5 RFT: Prowler Pushes
  • Post Workout:

29

  • Warm Up:
  • 2 Push Press + Split Jerk : 1-1-1-1-1
  • Seated Dumbbell Press : 15-15
  • Scaled Version:
  • Garage Version: Lifting: 5 Dumbbell Push Press + 3 Dumbbell Split Jerks and Seated Dumbbell Press
  • Optional Accessory: FQ: Strict Muscle-ups
  • Post Workout:

30

  • Warm Up:
  • FT: 400 m; 3x Rope Climbs, Dumbbell Front Squats and Box Jumps; 400 m
  • Scaled Version: FT: 400 m; 3x Rope Pull-to-Stands, Dumbbell Front Squats and Box Jumps...
  • Optional Accessory: Every 2 mins for 6 mins: Hang Power Clean
  • Post Workout:

31

  • Warm Up:
  • Alt EMOM 18 mins: Bike Calories, Kettlebell Swings and Wall Balls
  • Scaled Version: Alt EMOM 18 mins: Bike Calories, Kettlebell Swings and Wall Balls
  • Garage Version: Alt EMOM 18 mins: 200 m, Kettlebell Swings and Wall Balls
  • Post Workout: Reverse Hyper : 3x20

Jun | 1

  • Warm Up:
  • Team Workout: FT: Bench Press, Bike Calories and Double Unders
  • Scaled Version: FT: Bench Press, Bike Calories and Single Unders
  • Garage Version: FT: Dumbbell Floor Press, Runs and Double Unders
  • Optional Accessory: 4 RFQ: Strict Pull-ups, Chest-to-bar Pull-ups and Kipping Pull-ups
  • Post Workout:

2

  • Rest Day

3

  • Warm Up:
  • Back Squat : 10-1-8-1-6-1
  • Accessory Lifts: FQ: Single Leg Glute Bridges and Hip Extensions
  • Scaled Version:
  • Garage Version: Dumbbell Squat : 10-10-8-8-6-6
  • Optional Accessory: FQ: Sandbag Bear Hug Carries
  • Post Workout: FQ: Banded Seated Leg Curls

4

  • Warm Up:
  • 2019 Rogue Invitational - The Mule
  • Scaled Version: 15-12-9: Deadlifts and Burpee Jumping Pull-ups
  • Garage Version: 21-15-9: Dumbbell Deadlifts and Burpee Pull-ups
  • Optional Accessory: Every 2 mins for 6 mins: Double Unders and Toes-to-bars
  • Post Workout:

5

  • Warm Up:
  • Chipper: Row Calories, Wall Balls, AbMat Sit-ups and 2 more
  • Scaled Version: Chipper: Row Calories, Wall Balls, AbMat Sit-ups and 2 more
  • Garage Version: Chipper: 800 m, Wall Balls, AbMat Sit-ups and 2 more
  • Optional Accessory: Alt EMOM 10 mins: 3 Position Power Cleans and 3 Position Power Snatches
  • Post Workout:

6

  • Warm Up:
  • FT: 5 km and Air Squats
  • Optional Accessory 1: Dumbbell Arnold Press : 10-10-10
  • Scaled Version: Run : 1x 20 mins
  • Optional Accessory 2: Strict Pull-ups : 2x Max Rep
  • Optional Accessory 3: L-Sit : 2x Max Hold
  • Post Workout:

7

  • Warm Up:
  • Scaled Version: 3 RFT: Dumbbell Snatches and Box Handstand Push-ups
  • Snatch & Press 3 RFT: Dumbbell Snatches and Strict Handstand Push-ups
  • Optional Accessory: 3 RFQ: Plank Holds and Suitcase Carries
  • Post Workout:

8

  • Warm Up:
  • Team Workout: AMRAP 14 mins: Shoulder-to-Overheads, Front Squats and Pull-ups
  • Scaled Version: AMRAP 14 mins: Shoulder-to-Overheads, Front Squats and Band Pull-ups
  • Garage Version: AMRAP 14 mins: Dumbbell Shoulder-to-Overheads, Dumbbell Front Squats and Pull-ups
  • Optional Accessory: 4 RFT: 200 m and Rope Climbs
  • Post Workout:

9

  • Rest Day

10

  • Warm Up:
  • "Death By" - Burpee : 8 reps + 2 reps / 1 min
  • Scaled Version: Every 1 min for 10 mins: Burpees
  • Optional Accessory: 3 RFQ: Double Kettlebell Front Rack Carries and Hip Extensions
  • Post Workout: Rower Pike-ups : 1x50

11

  • Warm Up:
  • Front Squat : 4-4-4-4-4
  • AMReps 1 min: Front Squat
  • Scaled Version:
  • Garage Version: Dumbbell Squat : 10-10-10-10, rest 3 mins
  • Garage Version: AMReps 1 min: Dumbbell Squat
  • Optional Accessory: 5 RFQ: Med Ball Toes-to-bars, Alternating Single Leg Box Step-ups and Standing Teapots
  • Post Workout:

12

  • Warm Up:
  • Part 1: AMRAP 5 mins: Hang Power Snatches and Legless Rope Climbs
  • Part 2: AMReps 3 mins: Double Unders and Dumbbell Snatches
  • Part 3: AMReps 1 min: Assault Bike Calories
  • Scaled Version Part 1: AMRAP 5 mins: Hang Power Snatches and Lay-to-Stand Rope Climbs
  • Scaled Version Part 2: AMReps 3 mins: Single Unders and Dumbbell Snatches
  • Scaled Version Part 3: AMReps 1 min: Assault Bike Calories
  • Garage Version Part 1: AMRAP 5 mins: Double Kettlebell Snatches and Legless Rope Climbs
  • Garage Version Part 2: AMReps 3 mins: Double Unders and Dumbbell Snatches
  • Garage Version Part 3: Run : 1x 1 min
  • Optional Accessory: Run 2 mi TT
  • Post Workout:

13

  • Warm Up:
  • Optional: FT: Rows, Chest-to-bar Pull-ups and Thrusters
  • Scaled Version: FT: Rows, Band Pull-ups and Thrusters
  • Garage Version: FT: 800 m, Chest-to-bar Pull-ups and Dumbbell Thrusters
  • Optional Accessory: Lifting: Single Leg Deadlifts and Hang Muscle Cleans
  • Post Workout:

14

  • Warm Up:
  • Nate
  • Scaled Version: AMRAP 20 mins: Low Ring Transition + Jumping Ring Dips, Dumbbell Z Press and Kettlebell Swings
  • Optional Accessory: 4 RFQ: Parallel GHD Sit-ups and Sled Drags
  • Post Workout 1: Dumbbell Lateral + 45 Degree + Front Raise : 3x10
  • Post Workout 2: Reverse Hyper : 3x20

15

  • Warm Up:
  • FT: Bike Calories and Front Rack Walking Lunges
  • Scaled Version: FT: Bike Calories and Front Rack Walking Lunges
  • Garage Version: FT: Runs and Double Kettlebell Front Rack Walking Lunges
  • Optional Accessory: FQ: Double Unders and Handstand Holds
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

16

  • Rest Day

17

  • Warm Up:
  • 3x AMReps 5 mins: Rows, Burpee Pull-ups, 600 m and 3 more
  • Scaled Version: 3x AMReps 5 mins: Rows, Burpee Jumping Pull-ups, 400 m and 3 more
  • Garage Version: 3x AMReps 5 mins: 600 m, Burpee Pull-ups, Burpee Box Jump Overs and Burpees
  • Optional Midline: Lifting: GHD Barbell Paddles and Barbell Good Mornings
  • Post Workout:

18

  • Warm Up:
  • Flow Workout: FT: Rows, Double Kettlebell Front Rack Box Step-ups, Bench Press and 9 more
  • Scaled Version: FT: Rows, Alternating Dumbbell Box Step-ups, Bench Press and 9 more
  • Garage Version: FT: 800 m, Double Kettlebell Front Rack Box Step-ups, Dumbbell Bench Press and 9 more
  • Optional Accessory: FT: Farmers Carry
  • Post Workout:

19

  • Warm Up:
  • Lifting: 3 Position Snatches and Snatch Balances
  • Scaled Version: Lifting: 3 Position Snatches and Overhead Squats
  • Garage Version: Lifting: Single Arm Dumbbell Overhead Squats and Single Arm Dumbbell Sotts Press
  • Optional Accessory: 50-35-20: Bike Calories and Rest 1:1s
  • Post Workout: FQ: Banded Plank Holds and Side Planks

20

  • Warm Up:
  • Optional: 3 RFT: Clean & Jerks and Toes-to-bars
  • Scaled Version: 3 RFT: Clean & Jerks and Hanging Knee Raises
  • Garage Version: 3 RFT: Dumbbell Clean & Jerks and Toes-to-bars
  • Optional Accessory: Plyo Push-ups : 5x5, rest 2 mins
  • Post Workout:

21

  • Warm Up:
  • Every 2 mins for 10 mins: Power Snatches, Squat Snatches, Overhead Squats and Single Unders
  • Scaled Version: Every 2 mins for 10 mins: Hang Power Snatches, Hang Squat Snatches, Overhead Squats and Single Unders
  • Garage Version: Every 2 mins for 10 mins: Alternating Dumbbell Snatches, Alternating Dumbbell Squat Snatches, Single Arm Dumbbell Overhead Squats and Single Unders
  • Optional Accessory: Box Jump : 5x5, rest 2 mins
  • Post Workout:

22

  • Warm Up:
  • Partner Workout: AMRAP 20 mins w/ Buy-in: 1 mi, Partner Wall Balls, Handstand Walks and 2 more
  • Scaled Version Partner Workout: AMRAP 20 mins w/ Buy-in: 1 mi, Partner Wall Balls, Double Dumbbell Overhead Carries and 2 more
  • Garage Version Partner Workout: AMRAP 20 mins w/ Buy-in: 1 mi, Partner Wall Balls, Handstand Walks and 2 more
  • Optional Accessory: FQ: Rower Pikes and Rower Walk Outs
  • Post Workout:

23

  • Rest Day

24

  • Warm Up:
  • 5 RFT: Dumbbell Clean & Jerks and Burpee Pull-ups
  • Scaled Version: 5 RFT: Dumbbell Clean & Jerks and Burpee Jumping Pull-ups
  • Optional Accessory Work: 3 RFT: Air Squats, Sled Pushes and Farmers Carries
  • Post Workout:

25

  • Warm Up:
  • Push Press : 5-5-3-3-1
  • Scaled Version: Push Press : 5-5-5-5
  • Garage Version: Dumbbell Push Press : 5x7 at 70/50 lbs
  • Optional Accessory Work: FT: Toes-to-bars and Double Kettlebell Front Rack Carries
  • Post Workout:

26

  • Warm Up:
  • FT: Back Squats and Push-ups
  • Scaled Version: FT: Back Squats and Elevated Ring Push-ups
  • Garage Version: FT: Dumbbell Squats and Push-ups
  • Optional Accessory Work: Alt EMOM 10 mins: Hang Power Cleans and Push Jerks
  • Post Workout:

27

  • Warm Up:
  • Icon 5
  • Scaled Version: AMRAP 12 mins: Jumping Rope Pull-ups, Deadlifts and Box Jumps
  • Garage Version: AMRAP 12 mins: Rope Climbs, Dumbbell Deadlifts and Box Jumps
  • Optional Accessory Work: 3 RFT: Sled Drags, Rear Facing Sled Drags and Overhead Sled Drags
  • Post Workout: Hollow Hold : 3x 20 secs

28

  • Warm Up:
  • 5 RFT: 200 m, Squat Snatches and Muscle-ups
  • Scaled Version: 5 RFT: 200 m, Hang Squat Snatches and Jumping Muscle-ups
  • Garage Version: 5 RFT: 200 m, Alternating Dumbbell Squat Snatches and Muscle-ups
  • Optional Accessory Work: 4 RFQ: Handstand Holds, Russian Kettlebell Swings and Parallel GHD Sit-ups
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

29

  • Warm Up:
  • Team Workout: Alt EMOM 15 mins: Bike Calories, Thrusters and Sandbag Over Shoulders
  • Scaled Version: Alt EMOM 15 mins: Bike Calories, Thrusters and Sandbag Over Shoulders
  • Garage Version: Alt EMOM 15 mins: 200 m, Dumbbell Thrusters and Sandbag Over Shoulders
  • Optional Accessory Work: 4 RFQ: Double Unders, Strict Handstand Push-ups, Kipping Handstand Push-ups and Single Unders
  • Post Workout:

30

  • Rest Day

Jul | 1

2

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4

5

6