10/6/2025 - 10/12/2025

ANNOUNCMENTS

1) No Announcements

• Enjoy this week of workouts!

MONDAY

A) E3min x 5 Sets (15min)

12 Back Squat @20X1

10 90/90 Hip Rotations

+

B) 10min Pullup EMOM

+

C) 5 Sets

20sec Demon Press (50/35)

5sec Trans

30sec Cal Echo*

Rest 3min

*record cals per rounds

TUESDAY

A) 3 Sets

12-15 Inclined Reverse Fly

16 Standing LM Rotations

20 Ring Face Pulls

100m Farmers Carry

+

B) E4MOM x 6 Sets (24min)

15 Push Press

500/450m Row

WEDNESDAY

A) 3 Rounds

60s Side Plank Right

60s Side Plank Left

45sec Rest

+

B) 5 Sets

8-12 Bbell Hip Thrusts

10-15 Incline DB Flies

+

5 Sets in 15min

C1) 10 Bench Press

R60s

C2) 10 Barbell RDL

R60s

THURSDAY

A) 6 Sets in 16min

8 KB/DB Bulg Sp Sq Thruster*

*1sec pause Overhead

+

B) 25min Alternating Rnds w/ a Partner

200/170m Row

30 DU > 60 SU or 30 JJ

10/8 Cal Echo

FRIDAY

A) Kipping and Toes to Bar Skill Work

+

B) 5 Sets

12 Toes To Bar

12 Suitcases

12 Rower Pikes or Knee Tucks

200m Farmers Carry (~50/35)

SATURDAY

8am STRENGTH

A) 15min to Build and Complete

5x10 Sumo DL

+

B) 5 Rounds

30 Banded RKBS

R30s

30s Wallball Chest Pass

R60s

+

E2min x 5 Sets

20sec of Split Jump

9am CONDITIONING

Gym ""Legacy Workout"": Rachel Acers

A) 8 Rounds With a Partner (Split Even)

300/250m Sprint

50m/50m FC

20 DB or BBell HPC

40 Situps

35min Cap

SUNDAY SPECIALTY CLASS

This Sunday Oct 12th: Arms and Abs w/ Zach

Upcoming Sunday Specialty Class Schedule

Oct 19th: Shoulders and Abs w/ Stefan

Oct 26th: Arms and Abs w/ Zach