9/1/2025 - 9/7/2025

ANNOUNCMENTS

1) Labor Day Schedule

• Monday Sep 1st: 9am Labor Day Group Workout ONLY

MONDAY

A1) E3MOM x 15min

5-8 Building Back Squat or 6-8/side FFE BSS

10 Rebounding High Jumps

10 Suitcases

+

A2) E4MOM x 12min

6-8 Back Squat or FFE BSS

right into...

20 Canonball Squats

+

B) E4MOM x 20min

300/250m Row

20 Duck Walks

TUESDAY

A) 5 sets in 16min

10/side DB Turkish Sit Up

12-15 Seated BB Shoulder Press

20-30sec Pseudo Plank

+

B) EMOM x 16 min

Min 1: 10 DB Lat Raises*

Min 2: 10 T2B*

Min 3: 8/side KB Plank Pulls

Min 4: Rest

*Add 3 reps every round, 50 sec cap

+

C) AMRAP x 10min

10 Suitcases

10 Banded Y-Raise

WEDNESDAY

A) E3MOM x 12 min

10, 8, 8, 6 Hip Thrust or SLDL

4-8 Building Pullup > Banded

+

B) E4MOM x 12 min

8-10 HT or SLDL

AMRAP UB CG Pullup

+

C) 5 Sets in 20 min

10/side SL LM Hip Thrust

10.10 Rear Delt Fly

THURSDAY

A) EMOM x 15 min

Min 1: 10-12 BB Curl

Min 2: 10-12/side SA DB Tricep Extension

Min 3: 15/side Heavy DB Calf Raise

+

B) E4MOM x 16min

Row 225/200m @90%

10-12 Barbell Reverse Curl

50 Twinkle Toe Walks

+

C) AMRAP x 10min

8-10 Hammer Curl

10-12 Rolling Skullcrushers

FRIDAY

A) E3MOM x 15 min

8-10 DB Incline Press

Right into...

12-15 DB Chest-Supported Rear Delt Fly

20 Weighted Deadbugs

+

B) AMRAP x 12 min

~10 Weighted Push Up

15 DB Pullover

20 X-Crunch

+

C) AMRAP x 12 min

15 DB Lat Raise

15 Wtd. Anchored Sit Up

SATURDAY

8am STRENGTH and SPEED

A1) E2MOM x 8 min

6, 6, 4, 4 Heel Elevated Back Squat or RDL

8-10 Kang Squats

+

A2) 4 Sets in 15 min

5-7 HE Back Squat or RDL

12-15 Sumo DL

+

B) E3MOM x 18 min

10/side DB Russian Step-Up

12-15 Barbell Good Morning

6-10 Broad Jumps for Quality

9am CONDITIONING

A) 20min AMRAP - You go, I go.

10 Wallball (20/14)

8 Box Step-Over

6/side SA DB Push Press (50/35)

Run 100m

+

B) “Climb the Ladder”

AMRAP 30 min, split with a partner:

2 Wall Walks

4 Hang Power Cleans (135/95)

6 Alt. DB Hang Snatch (50/35)

8 Burpees Over DB

200m Run (together)

Add +2 reps to each movement every round (wall walks stay fixed at 2).

SUNDAY SPECIALTY CLASS

This Sunday

9/7 Arms with Stefan

Upcoming Sundays

9/14 - Conditioning with Rachel

9/21 - Snatching with Zach

9/28 - Arms with Stefan