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Filthy 50

Friday, August 27th, 2021 “Filthy 50’s”For time50x Box jump 24″/20″50x Jumping pull-ups50x Kettlebell swings 55/3550x Walking Lunge50x Knees 2 Elbow50x Push press 45/3550x Back extensions (using plates for good mornings 25/10)50x Wall ball shots 20/1450x Burpees50x Double-unders *This is probably one of the easiest workouts

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Open Gym or Daily WOD

Thursday, August 26th, 2021 SWOD/SKILL: 100X Shoulder Press*Each time you break- 15x Hollow Rocks -Choose a load you can get atleast 10 reps each time Every 2 min for 6 min 10x DB Curls (not alt)10x Banded Tri Ext Every 2 min for 6 min

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3 part AMRAP- 5 min rest

Wednesday, August 25th, 2021 METCON: AMRAP: 8 min10x DL 225/15510x BJ 24/20 -5 min rest- AMRAP: 8 min 250m ROW 10x FS 155/105 -5 min rest- AMRAP: 8 min 20/15 Bike (cal)10x KB 70/55 UPDATES/EVENTS: REMINDERS:*Please get on the schedule (ahead of time) each day

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Bodyweight + Some Cardiooo

Tuesday, August 24th, 2021 SWOD/SKILL: For Time: 10-8-6-4-2HSPUT2B METCON: 3:00 AMRAP for 6 rds + 1 min rest5x Strict Pullups 200m Sprint 5x Kipping Pullups ME DU (Remainder of 3:00) 1 min rest UPDATES/EVENTS: REMINDERS:*Please get on the schedule (ahead of time) each day for

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Barbell Conditioning

Monday, August 23rd, 2021 SWOD: 50ft DB Lunge Alt: 15x Banded Laying Hamstring curl SLDL 12-10-8-8- 4 second negatives 20 reps Barbell ConditioningEMOM: 10 min: 5x C&J 155/105*Scale to a weight you can do 5 tch n go reps each min. UPDATES/EVENTS: REMINDERS:*Please get on

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24 min AMRAP

Friday, August 20th, 2021 SWOD/SKILL: EMOM 10 MIN:Odd: 10x Floor BP Even: 10x T2B METCON: 24 min AMRAP:2 mile Run (must have 10 min miles or less) ME Thrusters 135/95 (Time remaining) Score= Time on 2 miles Thrusters UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF

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Open Gym or Daily WOD

Thursday, August 19th, 2021 SWOD/SKILL: LBBS3X5 65%3×2 80%3×1 90+% METCON: 3X5 MIN AMRAPS (1 min rest btwn rds) 5 MIN AMRAP:10x Cal Bike 10x KB swings 55/35 5 MIN AMRAP:10x WB 20/1410x Burpees 5 MIN AMRAP:100ft WL (non weighted)10x Alt. DB Snatch 50/35 UPDATES/EVENTS/REMINDER: *DUES

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Nicole- BMG

Wednesday, August 18th, 2021 Happy Birthday Bethany & Tovah SWOD/SKILL: 5×5 PressALt: 10x Banded Pull Aparts 10x 1 min Plank METCON: Nicole- BMG 20 min AMRAP400m Run ME UB Pullups Score: # of total Pullups Comp to: Nov 9, 2020 UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE

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Triplet Tuesday

Tuesday, August 17th, 2021 SWOD/SKILL: 5×5 DeadliftAlt: 10x Banded Russian KB Swings 100ft Banded Side Steps METCON: 5 RFT:10x Power Snatch 75/5510x Thruster 50x DU UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE A COACH NEXT TIME YOU TRAIN. THANK YOU!  *Please

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Chief!

Monday, August 16th, 2021 SWOD/SKILL: 4 Rds:100m Farmer Carry 2x Rope Climbs 10x Good Mornings METCON: “The Chief“ 5- 3 min AMRAPS:3X Power Clean 135/956x Push-ups9x Air SquatsRest 1 minute. *You start the next Amrap where you left off and continue your rounds. UPDATES/EVENTS/REMINDER: *DUES

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