#roguefitness

MOST RECENT

#legday ✨✨✨✨✨ My legs were already pretty sore, but still managed to get in a quick #hamstringsandglutes workout before going #linedancing for my friend’s birthday! ✨✨✨✨✨ 4 sets:
1️⃣ 10x Weighted squats to bench...SUPERSET:
2️⃣ 15x Good Mornings

4 sets:
3️⃣ 12x Walking Lunges each side...SUPERSET:
4️⃣ 20x Pulsing Sumo Squats

5️⃣ 4x15 Donkey Kick/Fire Hydrant medley
6️⃣ 5x30 seconds (each way) Walking squat shuffle? (Not sure what to call it 😂) #garageworkout #garagegym #wod #roguefitness #fitfam #fitteachers #girlswholift #strongANDskinny #glutes #hamstrings #legworkout #gluteworkout #sore #squats #goodmornings #lunges #sumosquats #nasmcpt #cptintraining

You like popcorn? Good cuz I was hoping we’d go to the movies after this😉🤣 #SamHasGame #ItsPoppin #PopcornIsLife

Sleep eluded me this morning but 145kg didn’t. #elusivesleep #roguefitness #heavylift #comfortisaslowdeath #coffee?

Workout Weekly

This week was an alright week overall. Some minor setbacks and there is alot of progession to be made, but I got some good work in this week.

Sunday:
Warm-Up -
Stretching

Workout :

Runner's WOD - The "99"
1 mile
33 pushups
1 mile
33 air squats
1 mile
33 burpees
For Time
Chase - 30:19

Cool down -
Beachbody yoga
Stretching
Ice Bath

Monday:
Rest Day
Lots of stretching

Tuesday:
Warm-up -
Streching
Plyometrics

Workout :

1.8 mile MOV Cross-Country race
Chase - 11:01
pr for this course - 10:31
placed 6th overall

Wednesday:
Warm-up -
Stretching
Some light running
Plyometrics

Workout :

Football game -Loss

Cooldown -
50 Situps

Thursday:
Warm-up -
Stretching
Plyometrics

Workout :

Preacher Curls
2 sets × 10 reps
1 set × 5 reps
Decline Pushups
2 sets × 15 reps
1 set × 10 reps

Dumbell Hammer Curls
2 sets × 10 reps
1 set × 5 reps

Machine Rope Pulldowns
3 sets × 10 reps
Decending Burnout Ladder (AMRAP)

Machine Rope Hammer-Curls
3 sets × 10 reps
Decending Burnout Ladder (AMRAP)

Dips
3 sets × 8 reps

40 Situps
10 Side Crunches (Each Side)
10 second leg lift

Bench Burnout
45lbs Bar (AMRAP)
Chase - 54

Cooldown -
Stretching

Friday:
Warm-up -
Streching
250m Row
10 Pushups
Stretching
200m Row
10 Pushups
Stretching

Workout :

30 minutes of agility work with the football team.

Bench
2 sets × 10 reps
1 sets × 5 reps

Machine Rope Pulldowns
3 sets × 10 reps
Descending Burnout Ladder (AMRAP)

Cooldown -
Stretching

Saturday :
Warm-up -
Stretching
Jogging
Plyometrics

Workout :

1.8m Marrissa Miller Course Run
33 Burpees
1.8m Marrissa Miller Course Run
33 Air Squats
1.8m Marrissa Miller Course Run
3 Marrissa Miller Hill Repeats

25 Situps
25 Side Crunches (Each Side)
1-Minute Plank
10 Pushups

Cooldown -
Lots of Stretching

Supplements Used :
Xtend Energy + BCAA's
ProAction Whey Protein

Weight - 145.0 lbs
Heigh - 6 foot, 2 inches
BMI - 19

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#fitness #crossfit #runners #weightlifting #football #richfroning #workout #hardwork #best #motivation #motivationalquotes #work #pushups #burpees #airsquats #miles #mileage #runningfordays #crosscountry #track #trackandfield #rogue #roguefitness #nike #asics #reebok #davidgoggins

I really didn’t feel like training today, I was all snuggled up in my bed, wearing squirrel onesie and binge watching Masterchef🐿😂 Who can relate? - Well, kinda, I don’t expect anyone having a squirrel onesie😂

This is my life now, I always have a burp rag in hand or thrown over my shoulder🤷‍♀️ but hey, here's to hopefully some fall weather coming our way🤞🏻
#fallfever #momlife #roguefitness

Getting the dojo reassembled after completing the wall to wall 8mm rubber flooring install #rubberflooringinc #roguefitness

Deadlifts today. Nearly died. 2 triples with 175kg, was meant to be 4s but I nearly went on my arse on the 3rd rep. Confidence went bye bye lol so finished off with a 190kg single 👍😑 #TeamNW #NWPL #NWPowerlifting #IPF #74kg #Powerlifting #Powerlifter #roguefitness #Eleiko #SBDApparel #EPA #EPF #EnglishPowerlifting #BritishPowerlifting #squat #bench #deadlift #instafit #dedication #powerlift #gym #fitness #hardwork #muscle #strength #sports #ukfitfam #chestday #STrong

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