6/2/2025 - 6/8/2025

ANNOUNCMENTS

1) New 8 Week Program Cycle

• Check out outline and video below and let me know if you have any questions. Feel free to text or email.

  

  
  

2) 11th Anni Tank Tops

• Pick your Pre Order up at the gym (Monday - when the get there)

• We did not order or have extras

3) 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) E3MOM x 6 Sets

30-40sec Dip Hold L-Sit

10/leg Bulg Sp Sq

+

B) 5 Rounds for time

12/10 Cal Row

12 Box Jumps

12/10 Cal Echo

12 Goblet Squats (~65/50)

16min Time Cap

TUESDAY

A) 6 Sets in 20min

12 Std HG DB Strict Press

6-10 Strict Chest to Bar*

*UB > Banded > 12 Barbell C2B

+

B) 40 - 30 - 20 - 10*

Push Up

Tripod Row (split btwn arms)

*Run 400m every ""-""

WEDNESDAY

A) EMOM x 40min

Min 1: 1.1 Power Clean

Min 2: 14 No P.U Burpee Over Barbell

Min 3: 10 Toes to Bar

Min 4: 10 Sit Ups

THURSDAY

Glute/Ham Option

A) 5 Sets in 15min

10/leg SL Hip Thrust

5 Controlled Nordic Curls

OR

Incline Bench Option

A) 5 Sets in 15min

8 Incline Bench Press

Right into...

Continuous DB Coffin Floor Press

+

B) 10min AMRAP

5 Strict Pullups

15 RKBS

25 DU

R2min

10min AMRAP

5/arm DB PP

15 Lateral Box Step Overs

25 Mtn Climbers

FRIDAY

A) EMOM x 10min

10 OH Walking Lunges

+

B) 6 Rounds

10 DB Lateral Raise

100m Farmers Carry

10 DB Front Raise

10 Banded OH Squats

10 Sprint Pulls on Rower

SATURDAY

8am STRENGTH and SPEED

A) E3MOM x 6 Sets

10/side Single Arm Rotational Press

Banded Lateral Walk

5 Rebounding Vertical Jumps

+

B) 10 Sets

5 Hang Muscle Snatch

20m Build

30m Sprint

Walk Back Resting as Needed

9am CONDITIONING

A) 5x10 RDL

+

B) 4 Rounds in 50min

Teams of 3

200m/200m/200m Row Sprints (150 Females)

25/25/25 WB Push Press

30 Russian Twist Handoffs

20/20/20 Echo Cal (14cal Females)

10/10/10 Fast Burpees

Rest 2min and Record Each Round for Max Speed

SUNDAY SPECIALTY CLASS

This Sunday 6/8: Arms w/ Stefan

Upcoming Sunday Specialty Class Schedule

6/15: Agility and Explosive Work

6/22: Movement Therapy w/ Jess

6/29: Glutes w/ Brooke

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