6/23/2025 - 6/29/2025
- Zach Morman
- Jun 22
- 2 min read
Updated: Jun 26
ANNOUNCMENTS
1) 4th of July Gym Schedule Changes
Closed Friday July 4th
ONLY 9am Conditioning Saturday July 5th
Closed Sunday July 6th
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) 4 Rounds
15/leg Knee Over Toe Split Squat
20-30sec Hanging L-Sit > KR> SL KR > DB
+
B) 5 Sets in 15min
7/leg Bulg Sp Sq
10 Goblet Hold Cyclist Squats @ 30x1
+
C) 4 Rounds for Time
20/14 Cals Echo
15 Toes to Bar
14min Time Cap
TUESDAY
A) 6 Sets in 20min
12 Std HG DB Strict Press
5-10 Strict Pullup
*UB > Partner> Banded > 12 Barbell C2B
+
B) 40 - 30 - 20 - 10*
Dips
Standing Single Arm Curls (split btwn Arms)
WEDNESDAY
A) EMOM x 21min
Min 1: 1 Moderate Power Clean
Min 2: 10 Burpees
Min 3: 10 Box Jump
+
B) EMOM x 20min
Min 1: 1 Building to Heavy Single
Min 2: 200m Run
Min 3: Rest
THURSDAY
*2 Building Sets into 5 Working
Glute/Ham Option
A) 7 Sets in 21min
10-15 Bbell Hip Thrust
10-15 Rower Hammie Curls
OR
Incline Bench Option
A) 7 Sets in 21min
8 Incline Bench Press
Right into...
Continuous incline DB Coffin Press
+
B) 1000/900m Row For Time*
*Winner from eahc class gets LMNT Sample Pack
FRIDAY
A) 5 Rounds
10/side Hip CARs
10 Hamstring Strethc and Rotate
10/side Couch Stretch Thread the Needles
10 BW or Light Kang Squats
+
A) E2MOM x 21min
10 HVY Farmer Carry Walking Lunges
50m Farmers Carry w/ Lunge Weight
SATURDAY
8am STRENGTH and SPEED
A) For Quality
120 Partner Leg Throws (split)
+
B) 6 Sets (15min)
30sec/side Lateral Banded Hops
2-4 Building Box Jumps
+
C) E2MOM x 5 sets
Min 0-2: 1 Hang Power Snatch Every 30s
Min 2-4: 1 High Jumps to Target Every 30s
9am CONDITIONING
10 Rounds w/a Partner - You go I go
1 Wall Walk
2 DB Power Cleans
3 Junkyard Dogs
4 DB Power Snatch/side
5 Box Jump Over
SUNDAY SPECIALTY CLASS
This Sunday 6/29: Glutes w/ Brooke
Upcoming Sunday Specialty Class Schedule
7/6: No Specialty Class for 4th of July Weekend
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