9/29/2025 - 10/5/2025
- Zach Morman
- Sep 28
- 2 min read
ANNOUNCMENTS
1) Legacy Saturday Workouts
If you didn't watch the programming video you may be wondering why our Saturday 9am conditioning workouts have been named after coaches. Well ,this is the start of a fun bit of Saturday conditioning workouts where every Saturday we let who ever is up that week choose 2-4 of their favorite movements to be formatted into a workout in their honor.
Coaches are up first and then we will be going in order of tenure with the members.
So come out to the 9am conditioning each week (or both the 8/9am) and enjoy or hate a workout with your peers favorite movements in them.
MONDAY
A) 10min Pullup EMOM
+
B) E2.5min x 6 Sets (15min)
14 Back Squat @20X1
+
C) 5 Sets
8/4 Cal Echo Sprint (22sec Cap)
15 UB DB Thruster (50/30)
R3min Rest
*1min Cap on Work
TUESDAY
A) EMOM x 15min
Min 1: 8-12 Single Ring Tricep Ext
Min 2: 10 Chest Supported Pronated Row
Min 3: 10 Russian Twist to Suitcase
+
B) 25min AMRAP alternating rounds with a partner
10 Dual DB HPC
16/12 Echo Cals
200m Run (100m/100m)
WEDNESDAY
5 Sets
A1) 14 Bench Press
R60s
A2) 14 DB/KB RDL
R60s
+
B) 4 Rounds for Time
20 Toes to Bar
25 Burpee Box Jump
THURSDAY
A) 6 Sets
8/side Bbell Backrack BSS
10/side Banded Clamshell Hip Thruster
+
B) E10MOM x 3 Sets
2 Rounds
250/225m Row
20 Wallballs
100m KB FR/DB FC
FRIDAY
3 Rounds in 6min Cap
10 Chin Up
20 Suitcases
R2min
4 Rounds in 8min Cap
20 Ring Rows
50 DU
R2min
5 Rounds in 12min Cap
15 DB Curls
20 Reverse Crunches
R2min
100 Anchored Situps in 5min Cap
R2min
3 Rounds in 6min Cap
10 Chin Up
20 Suitcases
SATURDAY
8am STRENGTH
A) 15min to Build and Complete
5x8 UB Deadliftt
+
B) E30s x 20Sets (10min)
0-30s: 1 Muscle Clean
30s-1min: 1 Hang Muscle Clean
+
E2min x 5 Sets
20sec of Farmers Hold Rebounding Vertical Jumps
(same as last week)
9am CONDITIONING
Gym Legacy Workout: ""The Stefan""
A) 5 Sets
10.15.20 UB
Backsquat.Bbell C2b.Supinated Body Row
R~3min
B) 21-15-9
Barbell Skull Crushers
Double Push Up Burpees
SUNDAY SPECIALTY CLASS
This Sunday Oct 5th: Rowing and Abs w/ Rachel
Upcoming Sunday Specialty Class Schedule
Oct 12th: Arms and Abs w/ Zach
Oct 19th: Shoulders and Abs w/ Stefan
Oct 26th: Arms and Abs w/ Zach
Comments