6/16/2025 - 6/22/2025

ANNOUNCMENTS

1) Upcoming Gym Events: BOTH JULY 12th!

• Go Be Great Charity Workout at the gym

• 11th Anniversary Pool Party over Jax's that SAME afternoon

MONDAY

A) E4MOM x 20min

10/leg Back Rack Deficit Split Sq

10-16 CrossBody Knee Raise

+

B) 35-25-15

Thruster (95/65)

Burpee Over Bar

*18min Cap

*LMNT Salt Sample Pack for 1st place in each class

TUESDAY

A) EMOM x 18min

Min 1: 10 Dips

Min 2: 10 Strict Pullups

Min 3: Rest

+

B) 30min AMRAP w/ Partner

20/16 Cal Row

40 DB Bench Press

20/16 Cal Echo

40 Anchored Sit Ups

WEDNESDAY

A) EMOM x 40min

Min 1: Power Clean + Hi Hang PC

Min 2: 10/side 1/2 Kneeling Pallof Press

THURSDAY

Glute/Ham Option

A) 6 Sets in 18min

10-15 Bbell Hip Thrust

10-15 Rower Hammie Curls

OR

Incline Bench Option

A) 6 Sets in 18min

8 Incline Bench Press

Right into...

Continuous incline DB Coffin Floor Press

+

B) 10 Rounds

100m Run

8 Hang DB Snatch Rt

8 DB PP Rt

100m Run

8 Hang DB Snatch Lft

8 DB PP Lft

FRIDAY

A) 6 Sets in 15min

10 Supinated Curls @ 30x1

10 BW Tricep Ext

+

B) EMOM x 10min

10 Suitcase Walking Lunges

+

C) EMOM x 14min

Min 1: 14/10 Echo

Min 2: 12 Ring Rows

SATURDAY

8am STRENGTH and SPEED

10 Rounds for Quality in 40min

3 Hang Muscle Snatch

6 BW/.7 Bench Press

9 Box Jump (37/30)

9am CONDITIONING

20 RFT with a Partner*

10 KB Frog Stance DL

10 Burpees

10 Box Jump Step Down**

100m Run

*Alternating Rounds

**Partner starts their round after box jumps are complete

45min Cap

SUNDAY SPECIALTY CLASS

This Sunday 6/22: Movement Therapy - Focus on Shoulders and Upper Back w/ Jess

Upcoming Sunday Specialty Class Schedule

6/29: Glutes w/ Brooke

7/6: No Specialty Class for 4th of July Weekend