8/18/2025 - 8/24/2025

ANNOUNCMENTS

1) No Announcements - Have a great week of workouts!

MONDAY

A) E3MOM x 12min

6-8 Building Back Squat or 8-10/side FFE BSS (Long Stance)

3/side Banded Hip Stars

10 90/90s

+

A2) E4MOM x 16 min

6-8 Back Squat or FFE BSS

10/side Wtd. Copenhagen reps

+

B) E2MOM x 16 min

Min 0-2: 20 Walking Lunges (50/35)

Min 2-4: 9/6 Cal Row*

*Add +3/2 Cal every round

TUESDAY

A) E4MOM x 20 min

10-12 Seated DB Shoulder Press

15-20 Chest Supported Reverse Flyes

20 Barbell Situps

+

B) EMOM x 20 min

Min 1 - 8/side Side Lat Raise

Min 2 - 30 sec MAX Cal Echo @80%

Min 3 - 5 sec MAX T2B

Min 4 - Rest

WEDNESDAY

A) E2MOM x 10 min

12-15 Feet Elevated Inverted Supinated Rows

8-10 Building Hip Thrust or DB SLDL

+

B) E4MOM x 16 min

10-12 Hip Thrust or SLDL

12-15/side High Row

+

C) 5 Rounds for Quality in 20 min

10 Rower Hamstring Curls @2111

5-10 Wtd Pullups

10/side Crossbody DB RDL

THURSDAY

A) EMOM x 15 min

Min 1 - 10-12 Barbell Spider Curl

Min 2 - 15 DB Deadskulls

Min 3 - 15-20 DB Calf Raise

+

B) E2MOM x 16 min

40 sec Row @85% Intensity for distance

15-20 Mulan Calf Raises

+

C) 10 min AMRAP

8-10 Wall Hammer Curl

6-12 Banded Skullcrusher

40 DU > 60 Single Unders

FRIDAY

A) E4MOM x 20 min

10-12 DB Incline Press

right into...

10-12 Plate Deficit Push Ups

20 Weighted Deadbugs or Wall Deadbugs

+

B) EMOM x 15 min

Min 1 - 50 sec Banded Crunch @2121

Min 2 - 12-15 Seated Barbell Shoulder Press

Min 3 - MAX Push Up (2-5 RIR)

+

C) AMRAP x 10 min

20 BP DB Chest Fly

8/side KB Turkish Sit Up

SATURDAY

8am STRENGTH and SPEED

A1) E2MOM x 8 min

6, 6, 4, 4 HE Back Squat or RDL

10 Cat Cows

+

A2) 4 Sets in 15 min

5-8 HE Back Squat or RDL

12-15/side Copenhagens

+

B) E2MOM x 16 min

Min 0-2 - 10 Spanish Squats + 6 Seated High Jumps

Min 2-4 - 10/side DB Crossbody RDL + 6-10 Anchored WB Sit Up Throw

+

C) EMOM x 10min

Min 1 - 20 Duck Walks

Min 2 - 20 Banded Frog Pump

9am CONDITIONING

A) 20 min AMRAP w/a Partner

P1 - 200m Run

P2 - 15 WB (20/14) + 10 Burpees

+

B) 20 min AMRAP w/ a partner

Round 1: 120/100m Row while P2 holds any plank

Round 2: 14/11 Echo Cal while P2 15 T2B

"

SUNDAY SPECIALTY CLASS

This Sunday

8/24 - Conditioning and Cardio (with some power cleans in it)

Upcoming Sundays

9/31 - NO CLASS - Labor Day Weekend