8/11/2025 - 8/17/2025

ANNOUNCMENTS

1) Hot Water Heater/Showers ARE WORKING NOW

• Big thanks to members Alex Martin and Blane Balch for saving the gym some major money and putting in a late night getting the new hot water heater put in.

MONDAY

A1) 3 Sets in 10 min

8-10 Building Back Squat

12 Walking TTN

OR

8-10/side DB BSS (elevated front foot + long stance)

15 DB Goblet Squat

+

A2) E4MOM x 16 min

8-10 Back Squat or FFE BSS

12-15 Banded Monster Walk/side

+

B) E5MOM x 20 min

350/300m Row

20 Cyclist Squats (70/44)

1 min Duck Lunges

TUESDAY

A) 2.4 sets in 24 for Quality

12 Prone Banded Y-Raises

20 SA DB Turkish Sit Up

12 Seated Lat Raises

30 sec/side Star Hold > Side Plank

+

B) EMOM x 20 min

Min 1 - 10/side SA DB PP

Min 2 - 12 T2B

Min 3 - 10/side Archer Flies

Min 4 - 10 Sit Up (+5 reps every round)

WEDNESDAY

A) E2MOM x 5 Sets

12-15/side Sup. High Row

+

B1) E3MOM x 9 min

8-10 Building SLDL or Hip Thrust

10-12 ""Seal"" Rear Delt Fly

+

B2) E4MOM x 12 min

8-10 SLDL or Hip Thrust

10/side DB Banded Chainsaw Row

+

C) 10 min AMRAP

10 Heavy Seal DB Rows + 10 Kelso Shrugs

10/side SL DB Glute Bridge

THURSDAY

A) EMOM x 21 min

Min 1 - 10 DB Wall Curl

Min 2 - 12 Incline BB Skullcrusher

Min 3 - 20-30 DB Calf Raise

+

B) 6 Rounds w/a Partner

30 sec MAX Row Distance

Rest 90 sec between turns

+

C) 10 min AMRAP

10 Hammer Curl

6-10/side SA Banded Pushdown

FRIDAY

A) 2.4 sets in 18 min

12-15 DB Incline Bench Press

20 Wtd. Deadbugs

+

B) EMOM x 12 min

Min 1: 10/side Crossbody T2B > X Crunches

Min 2: Max Deficit Push Ups (10–20 reps)

+

C) 3 Sets in 12 min

AMRAP Banded Push Up (5-15 reps)

20 Bottom Partial Chest Flies

60 sec Wtd. Hollow Hold

SATURDAY

8am STRENGTH and SPEED

A1) E2MOM x 8 min

10,8,6,6 HE Back Squat or RDL

8-10 Kang Squats

+

A2) 4 sets in 15 min

6-8 HE Back Squat or RDL

12 Assisted Sissy Squats or 12/side Banded Glute Bridge

+

B) E3MOM x 15 min

6-8/side Heavy Crossbody RDL

10-12 BB Cyclist Squat

+

C) 3 min AMRAP

Walking Lunges (50/35)

9am CONDITIONING

A) 40 min AMRAP split w/a parter*

Wall Balls (20/14)

Alt DB Hang Snatch (50/30)

Burpee over Partner

Abmat Sit Up

Run 100m together**

*Each round doubles reps, starting at 4

**Run 100m together after each round without doubling

SUNDAY SPECIALTY CLASS

This Sunday

8/17 - Arms with Stefan

Upcoming Sundays

8/24 - Land-Swimming Technique with Rachel

9/31 - NO CLASS - Labor Day Weekend