5/19/2025 - 5/25/2025

ANNOUNCMENTS

1) Memorial Day Schedule and Murph Workout

• Memorial Day Murph: 9am on Monday May 26

• PLEASE Register on Pike 13 (ignore class cap)

  • No 8am Conditioning on Saturday 5/24 (9am only)

  • No Sunday Speciality Class on 5/25

  • No regular class times Mon 5/26

MONDAY

A) 3 Rounds as a Group

20sec Chin Up Hold

10 Alt Single Leg Burpees

+

B) E4MOM x 6 Sets (24min)

Chin Ups (1min Cap on Number)

6/leg Barbell Back Rack Bulg Split Sq

+

C) With a Partner for Time

100/80 Cal Echo

200 Wallballs

*15min Cap

TUESDAY

A) EMOM x 7min

10 RDL

8 Strict Press

+

B) E2MOM x 4 Sets

12 DL > 10 DL > 8 DL > 6 DL

Right into...

E3MOM x 4 Sets

5 DL

+

C) EMOM x 18min

Min 1: Pushups

Min 2: 12/10 Row

WEDNESDAY

A) 10min EMOM

Min 1: 15 Box Jump

Min 2: 10 Toes to Bar

R3min

B) 10min EMOM

Min 1: 14/11 Cal Row

Min 2: 12 No Push Up Burpee Over Rower

R3min

C) 10min EMOM

Min 1: 60sec Single Unders

Min 2: 30sec Bicycle Crunch

THURSDAY

A) 3 Rounds

10/10 Mix Grips Scap Pullups

20 Standing Plate Snow Angels

+

B) 10min EMOM

Pullups

+

B) 4 Sets in 15min

10/side Single Arm Preacher Curls

10/side Clam Shell Hip Taps

+

D) 10min AMRAP

10 Db Curl to Press

10 Barbell Windshield Wipers

FRIDAY

A) 3 Rounds for Quality

10 PVC PT

10 OHS

10 OH Reverse Lunge

+

B) 12 Rounds Alternating FULL Rounds with a Partner

8 UB Hang Clean (135/95)

200m Run

SATURDAY

8am STRENGTH

Cancelled for Memorial Day Weekend. 9am ONLY

9am CONDITIONING

30min Partner AMRAP

30 Hang Power Snatch > Demon Press

30 No Push Up Burpees

60 Ring Row

60 Box Jump Step Down

90 Double Unders

90/74 Cal Row

SUNDAY SPECIALTY CLASS

This Sunday May 25th: NO Sunday Class for Memorial Day Weekend (Murph Mon)

Upcoming Sunday Specialty Class Schedule

Jun 1st: Rowing Tech and Conditioning w/ Rachel