5/5/2025 - 5/11/2025
- Zach Morman
- May 4
- 2 min read
Updated: May 7
ANNOUNCMENTS
1) 11 Year Anniversary Tank Top Pre Order
Preorder Online Store - Link Below - Pre Order Ends SUNDAY May 11th
2) 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) E3MOM x 6 Sets
8/side Front Rack BSS
10 Chin Ups
+
B) 2 Rounds
6min AMRAP
10 Wtd Box Steps Overs
10/side Lawnmower Pulls
R1min
6min AMRAP
10 Pronated RR
5 Burpees
R1min
TUESDAY
A) 3 Rounds
200/170m Row Sprint
10/side Kick Stand RDL
30s Banded Bicycles
+
B) EMOM x 20min
Min 1: 8-10 DL
Min 2: Push Ups
+
C) E3MOM x 5 Sets
20/15 Cal Row
8-10 Arnold Press
WEDNESDAY
A) 12min AMRAP
100m Jog
14 Russian Box Step Ups
+
B) 32min AMRAP w/ a Partner
100 Partner Sit Ups
60 Demon Press (35/20)
60/45 Cal Echo
400m Run Together
THURSDAY
4 Sets
A1) 10/leg Plate Hold Kneel to Stands
R~45s
A2) 8-10 Rep Close Grip Low Barbell Pushups @3011
R~45s
A3) 12 Supinated Seated Bicep Curl @ 3111
R~45s
+
C) 3 Sets
15 HR T Push Ups
R30s
10 Db Shoulder Lat Raise
20sec Iron Cross Hold
R30s
15 Db Hammer Curl @20X0
Rest as needed
FRIDAY
A) Hang Clean Tech and Practice
+
B) 6 Rounds
10 Full Hang Clean
10 Alt Front Lunge
400m Run
R2min
SATURDAY
8am STRENGTH and SPEED
A) EMOM x 10min
Lateral SL Ladder Drills
+
B) E4MOM x 7 Sets
8 Building Bench Press
Right into...
12-15 Chest Flies
5 Building Box Jumps
+
C) EMOM x 10min
1-4/side SL Box Jumps
9am CONDITIONING
A) For time or 40min AMRAP
Teams of 4*
200 Burpees
200 Frog Stance KB DL
200 Push Press
200/150 Calorie Row
*1 person working at a time on the 200's
*The team also has to have someone running a 400m run at all times. This can be in a ny rotation. "
SUNDAY SPECIALTY CLASS
This Sunday May 11th: Arms w/ Zach
Upcoming Sunday Specialty Class Schedule
May 18th: Snatch Lifting Sesh w/ Zach
May 25th: NO Sunday Class for Memorial Day Weekend (Murph Mon)
Jun 1st: Rowing Tech and Conditioning w/ Rachel
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