6/9/2025 - 6/15/2025
- Zach Morman
- Jun 8
- 2 min read
ANNOUNCMENTS
1) 40 Day Partner Nutrition Program STARTS NEXT WEEK!
SIGN UP FOR PROGRAM AND 1st SCAN BELOW.
What is It?
- Sign up WITH an "Accountabilibuddy" to attack this as a team (I will help match you if needed)
- 40 days long. 2 Scans.
- Calories and Macro fact base nutrition personalized to your goals and scans.
- Requires a lot of self drive and work (specially if nutrition and macros are new to you)
- 2 Weeks of nightly Check ins , 80 Pg High Protein Recipe Book, 2 Inbody Scans, 2 Sets of Macros, Individual Goal Sheet, 3 Way WhatsApp Group Text, Unlimited text support.
2) 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
12 Banded Pallof Squats
20-30sec Hanging L-Sit > KR> SL KR > DB
+
B) 5 Sets in 15min
10/leg Bulg Sp Sq
20-30sec Banded Controlled Bicycles
+
C) 3 Rounds for Time
250/225m Row
20 Toes to Bar
75 DU
14min Time Cap
TUESDAY
A) 5 Sets in 15min
5-10 Weighted Pullups
5-10 Weighted Dips
+
B) E3MOM x 12min
10 Bbell Strict Press
10 Seal Row
+
C) 3 Rounds for Time*
25 Burpees
400m Run
*Top time in each class gets Free LMNT Sample Pack
WEDNESDAY
A) 3 Rounds
15/side Wood Choppers
15 Hammer Curl to Press
+
B) EMOM x 20min
Min 1: 5.5 Hang Power Clean
Min 2: 10/side Rotational Wall Ball Throws
THURSDAY
Glute/Ham Option
A) 5 Sets in 15min
10/leg SL Hip Thrust
10 Striaght Leg RDL
OR
Incline Bench Option
A) 5 Sets in 15min
8 Incline Bench Press
Right into...
Max Effort Jumping Push Up (Minimum 5)
+
B) 4 Rounds With a Partner for Time
1000/900m Row
40 Pushups OR 60 RKBS
40 Box Jump
FRIDAY
A) EMOM x 15min
Min 1: 10/side DB Ext Rotations
Min 2: 20sec/side Copenhagen Plank
Min 3: 12/10 Cal Echo
+
B) EMOM x 24min
Min 1: 20 90degree Lateral Raises
Min 2: 15 Wallballs
Min 3 and 4: 50m/50m FC/90degree DB Carry
SATURDAY
8am STRENGTH and SPEED
A) 5 Rounds for Quality
10/side 1/2 Kn. Kb Rotates
2 In-n -Out Agility Ladders
20sec/side Lateral Banded Touches
+
B) EMOM x 25min
Building Power Snatch
9am CONDITIONING
A) 5x10 RDL
+
B) 35min Amrap
Groups of 3
30/24 Echo Cals
600m Run
90 Burpees
1200m/1000m Row (400m at a time)
*Split Work Evenly
** Any Plank Variation has to be held by 1 team member for the others to keep working.
SUNDAY SPECIALTY CLASS
This Sunday 6/15: Agility and Explosive Work w/ Zach
Upcoming Sunday Specialty Class Schedule
6/22: Movement Therapy w/ Jess
6/29: Glutes w/ Brooke
7/6: No Specialty Class for 4th of July Weekend
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