7/27/2025 - 8/3/2025
- Zach Morman
- Jul 27
- 2 min read
Updated: Aug 1
ANNOUNCMENTS
1) New 8 Week Program Cycle
More info below
MONDAY
A1) 3 Sets in 10 min
12 Building Back Squat or 10/side DB BSS (Wide Stance)
10/side Crab Reach Over
+
A2) E4MOM x 12 min
10-12 Back Squat or 10/side DB BSS
10/side Banded Clamshell
+
B) E5MOM x 20 min
500/450m Row
20 Wtd. Walking Lunges (40/25)
TUESDAY
A) 6 sets in 21 min
10 DB Pullovers @3111
12 Rear Delt Flies
20 Banded Crunches
+
B) E4MOM x 24 min
30 sec MAX Effort Echo
10 Seated DB Shoulder Press
15 T2B > 5T2B+Scale
10 DB Push Press
WEDNESDAY
A) E2MOM x 5 Sets
15-10 Inverted Supinated Row
+
B1) E3MOM x 9 min
10 Building SLDL @31X0 or Hip Thrust @21X1
12 Wide Seal Row
+
B2) E4MOM x 12 min
8-10 SLDL or Hip Thrust
8-10 Heavy Wide Seal Row
+
C) 30-21-15-9
Body Row
DB Sumo Deadlift (50/35)
*12min cap
THURSDAY
A) E3MOM x 18 min
12 DB High Incline Press
10/side KB Deficit Calf Raise
+
B) E2MOM x 6 Rounds w/a Partner
30 sec MAX Row distance
+
C) 5 Sets in 15 min
10-15 DB Skullcrusher
8-10 Incline DB Curl
FRIDAY
A) 2 min/side
Couch and Pigeon Stretch
+
B) EMOM x 15 min
Min 1: 12 Wtd. Y-Raises
Min 2: 10 Turkish Sit Up Right
Min 3: 10 Turkish Sit Up Left
+
C) E3MOM x 18 min
12-15 High Incline DB Press
alternate rounds of:
- MAX (15+) DB Deficit Push Up
- KB Horn Curls
SATURDAY
8am STRENGTH and SPEED
A1) E2MOM x 8 min
12,10,8,8 Heel Elevated Back Squat or RDL
10 Slow Jefferson Curl
+
A2) 4 Sets in 15 min
6-8 HE Back Squat or RDL
15/side Copenhagen Reps
+
B) E2MOM x 24min
Min 0-2: 4 Agility Ladder
Min 2-4: 15 Hammie Rower Curl
Min 4-6: 12 Banded Crunch
9am CONDITIONING
10 Rounds w/a Partner
2 Wall Walk
4 HPC (135/95)
8 Wtd. Mixed Grip Pullups
16 Alt. DB HPSnatch (50/35)
32 Situps
100m Run
SUNDAY SPECIALTY CLASS
This Sunday
Glutes with Brooke
Upcoming Sundays
8/10 - Back and Hip Prehab with Jess
8/17 - Arms with Stefan
8/24 - Land-Swimming Technique with Rachel
9/31 - NO CLASS - Labor Day Weekend
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