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Happy Thrusters

Friday, July 2nd, 2021 MOBILITY (SEE BOARD AT GYM) CORE: EMOM- 2 rds… 1. Hollow Rocks 2. Hollow Heel Touches R/L=13. V-ups 4. Russian Twist R/L=15. Rest METCON: “Happy Thrusters”For Time:10x Thrusters 135/95200m Run20x Thrusters 95/65400m Run30x Thruster 65/45800m Run REMINDERS/UPDATES/EVENTS:  MONDAY! NO 6AM CLASS

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Open Gym or Daily WOD

Thursday, July 1st, 2021 SWOD/SKILL: 5×10 Split Squat Alt: Plank Shoulder Taps (R+L = 1 rep) 10!- NFTPullups-Strict Pushups 5×10 Bent over Row1x Turkish getup (1Right/1Left) REMINDERS/UPDATES/EVENTS: It’s the 1st of the month… DUES ARE DUE TODAY! Limited Edition ROGUE tank/shirts should be in either

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See ya later June…

Wednesday, June 30th, 2021 SWOD/SKILL: Build to a Heavy… Power Clean+ Hang Power Clean+ PJ/Split jerk METCON: 4 RFT:10x Deadlift 225/15550x DU20x KB 55/35 50x DU 30x OH Situps (10#Plate) REMINDERS/UPDATES/EVENTS: *STARTING NEXT WEEK… for the month of July. We will be doing all the

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5-10-15-20… AMRAP

Tuesday, June 29th, 2021 SWOD/SKILL: 5×5 Tempo LBBS (3down-3hold-1fastup) Alt: 5x BJ 30/24 METCON: 20 min AMRAP: 5x T2B 100ft OHWL Plate 45/35 15x Pullups20x Pistols REMINDERS/UPDATES/EVENTS: *STARTING NEXT WEEK… for the month of July. We will be doing all the things for pulling in

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8 Rounds

Monday, June 28th, 2021 SWOD/SKILL: 5×5 PressAlt: 10x Hollow Rocks METCON: 8 Rounds200 Meters Slow Jog200 Meters SprintRest 1 Min between rounds Score: Total TimeDo NOT mess up the paces to try to get a better time!As soon as you hit that 200 meter mark

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1-2-3-2-1

Friday, June 25th, 2021 SWOD/SKILL: 15-20 min: Form & technique Hang Power Snatch METCON: 4 RFT:10x Pullups 20x Burpees 30x Situps 200m Run 100 ft Lunge REMINDERS: *Please do us a favor and do not park in front of the yoga studio. They have said

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Open Gym or Daily WOD

Thursday, June 24th, 2021 SWOD/SKILL: 3-3-3-3-3 LBBS METCON: Fight Gone Bad!“ EMOM for 3 total rounds 1 min:Wallballs 20/141 min: SDLHP 75/55 1 min: BJ 20/161 min: Push Press 75/55 1 min: Row (Calories)1 min: Rest Background: “The origin story of “Fight Gone Bad” is

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3- Part Wednesday

Tuesday, June 23rd, 2021 SWOD/SKILL: 5×10 Floor Bench Press Alt: 10x Wipers 5×10 Hip Thrusts (barbell +WB) Alt: 100ft Banded Side steps METCON: EMOM 15 MIN 50x Double Unders 30x Alt DB Snatch 50/35 2x Rope Climb REMINDERS: *Please do us a favor and do

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All the Cleans

Tuesday, June 22nd, 2021 SWOD/SKILL: 5×2 Split Jerk or Push jerk Alt: 10x Banded Pull aparts 10x DB Shoulder flys METCON:  15x Squat Clean 135/95 400m Run 15x Hang Power Clean 155/105 800m Run 15x Power Clean 205/1351 mile Run REMINDERS: *Please do us a

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Jackie-BMG

Monday, June 21st, 2021 SWOD/SKILL: 5X10 Sumo DL ALT: 10x Banded Hip Bridges  3×10 Single Legged DL ALT: 10x Good Mornings  METCON:  “Jackie” For Time: 1000M Row  50x Thrusters 45/35 30x Pullups *Please do not drop an empty barbell 🙂 REMINDERS: *Please do us a favor and do not park

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