10/20/2025 - 10/26/2025

ANNOUNCMENTS

1) Reminder: No Sunday Specialty Class going forward

If you have been a member for at very least one money and coming regularly. Then you have access to off hours, non staffed open gym and it is included in your membership. Reach out to Zach to get it set up in person.

MONDAY

A) E4min x 5 Sets (20min)

8 Back Squat @20X1

10 90/90 Hip Rotations

30sec Knee Tuck Hold

+

B) E5MOM x 25min

20 UB Wallball

20/15 Cal Row

TUESDAY

A) 5 Rounds w/ a Partner in 15min

10-12/side 1/2 Kneeling Filly Press

1min of Russian Twist Hand Offs

+

B) 30 Pullups for time

*3min cap

Right into...

6min Pullup EMOM (as usual)

+

C) For Quality

100 Wider Grip Body Row

100 Weighted Anchored Situp

100 Plate Hip to Halo

WEDNESDAY

A) 3 Rounds

60s Side Plank Right

R30s

60s Max Deficit Pushup (min 10)

R30s

60s Side Plank Left

R30s

60s Crab Hold

R30s

+

B) 5 Sets

6 Bench Press

R~2min

+

5 Sets in 13min

C) 8 Barbell RDL

R~2min

THURSDAY

A) Every 4min x 4 sets (16min) Perform...

10/10 Supinated Tripod Rows

30 Leg Lifts

20 Barbell Curls

+

B) 6 Sets (24min)

400m Run

20 Walking Lunge Steps

FRIDAY

A) Double Under Skill Work

+

B) 4 Sets

25 UB Suitcases

1min Leaned Banded March

+

C) EMOM x 16min

Min 1: Agility Ladders

Min 2: 12/10 Echo Cals

SATURDAY

8am STRENGTH

A) 5x8/side Db Suitcase Hold Step Ups

+

B) 24min to Build to Max Power Clean

9am CONDITIONING

Gym "Legacy Workout": Ague Jacobo

*Workout Starts at 9:06am*

Split evenly with a partner

100-80-60-40-20

Cal Row (Fem: 80-60-30-20)

Frog Stance Power Clean

Box Jump OR Step ups

SUNDAY SPECIALTY CLASS HAS BEEN REMOVED FROM OUR SCHEDULE GOING FORWARD.

CHECK ABOVE ANNOUNCEMENTS FOR DETAILS