4/27/2025 - 5/4/2025

ANNOUNCMENTS

1) If you didn't see the email last week. Congrats to team LA Fitness and their Captain Rachel Acers on taking the win in this years Intramural Open.

2) This is the second week of new Program Cycle. Check out video and breakdown of this 5 week cycle in last weeks blog.

3) Some upcoming gym dates (prob more to add)

• Memorial Day Murph: 9am on Monday May 26

• Go Be Great Charity Workout AND 11 year Anniversary Pool Party: July 12th

MONDAY

A) EMOM x 8min

Min 1: 8/side Wtd Step Up

Min 2: 15-20sec/side Copenhagen Plank

+

B) 5 Sets in 15min

10/side Bulg Sp Sq

10 Wide Grip Inverted Row (feet up)

+

C)18min AMRAP

20sec UB Chin Ups

In and Out Agility Ladder

3 Lateral Shuffles

Minimal Rest as Possible

TUESDAY

A) R3MOM x 12min (4 sets)

12 KB Sumo DL

50m/50m DB FR/KB DC

+

B) E90s x 21min (7 Sets) *

Min 1: 12 DL

Min 2: 10-12 Seated Arnold Press

*Same as last week

+

C) 10min Push Up EMOM

WEDNESDAY

A) 21min EMOM

Min 1: 14 Primal Shoot Throughs

Min 2: 12/10 Cal Row

Min 3: 20 DU > JJ

R3min

21min EMOM

Min 1: 50sec Low Plank or Tall Plank

Min 2: 11/9 Cal Echo

Min 3: 100m Run

THURSDAY

A) 3 Sets

40 Banded Lateral Crawl R to L

40 Banded Quadruped Crawl Back to Frontl

10/side Crab Reach Overs

+

B) 10min Pull Up EMOM

+

C) 4 Sets

20 Incline DB Bench Press

10/10 T Kn Hammer curl/Lateral Raise

10 Dips

FRIDAY

A) 6 Sets as a Group

20sec Hanging Knee Raise

Rest 30sec

+

B) 12 Rounds with a Partner*

6 UB HPC

12 Toes to Bar

200m Run

*Alternate rounds (6 each)

*27min Time Cap

SATURDAY

8am STRENGTH and SPEED

A/B) Weighted Walk

+

B/A) E3MOM x 5 Sets

8 Reps of 1 and 1/2 Bench Press

+

C) L Drills

9am CONDITIONING

A) 20 Alternating Rounds w/ a Partner*

5 Box Jump Step Down

10 Air Squats

*16min Time cap

+

B) 20 Alternating Rounds w/ a Partner*

150/130m Row or 8/5 Cal Echo

100m Run

*22min Time cap

SUNDAY SPECIALTY CLASS

This Sunday May 4th: Cardio and Abs w/ Brie

Upcoming Sunday Specialty Class Schedule

Rest of may TBA