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Sunday, May 14

FREE COMMUNITY WORKOUT DAY! FRIENDLY 50 In teams of two…..  If you’re a Rocketeer partnered with a friend (old or new) please help them out with movement tips! 5 100M run, alternating 50 Box jump 50 Jumping pull-ups 50 Russian […]

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Monday, May 1

Back Squats (90%) – pause 5-5-5+ (last set as many as possible) ss. 10 ab roller 5 RFT 10 Romanian Deadlift 10 Jumping Lunges (each side) 10 Heavy Slam Overs

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Tuesday, May 2

Strict Press (90%) 5-5-5+ (last set as many as possible) ss. 10 Windshield Wipers 12 Min AMRAP 20 DU (high singles as sub) 10 Box Jumps 20 Heavy RKBS

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Wednesday, May 3

Snatch (90%) 5-5-5+ (last set = as many reps as possible) ss. 8 Toes to barbell, curl up, like it’s a toe-2-bar, which it really is. But no, you can’t do it on the rig, the whole point here is […]

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Thursday, May 4

Deadlift (90%) 5-5-5+ ss. 8 Ring Rows, slow down * last set of lift is as many reps as possible Core Tabatas Hollow Rocks Russian Twists Superhero Rocks Side Planks

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Friday, May 5

Bench Press 5-5-5+ (90%) ss. 10 Scap Pull Ups * note the + a the end of the lifts. Last set, as many reps as possible. Really. 15-12-9 Hang Power Clean Split Jerk Overhead Squat

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Saturday, May 6

Fight Gone Bad Three rounds of: Wall-ball (Reps) Sumo deadlift high-pull(Reps) Box Jump Push-press (Reps) Row (Calories) Takes some logistics for a big class , but do it staggered in stations. People can share bars, really. If it’s a little […]

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Sunday, May 7

Kettlebell Windmills 5-5-5-5 for heaviest Review Kettlebell Snatch 3-6-9-12-12-9-6-3 (alternating arms each set, it balances out.) Swing Snatch OHS

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Monday, April 24

Back Squat 5-5-5 @85-90% ss: 6 ab roll out 4 RFT Run 400 10 1-leg DL (alternate sides) 10 Step Back Lunges (alternate sides)

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Tuesday, April 25

Strict Press 5-5-5 @85-90% ss: 20 Hollow Body Rocks For Time: Row 500 10 Pull Ups Row 500 15 Wall Balls Row 500 20 Push Ups Row 500 15 Wall Balls Row 500 10 Pull Ups

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