6.16.25 Workout of the Day

The 1230 PM Latin Power Hour

Upcoming Events
On Saturday the BeachBum Sprint Triathlon & Dualthon will be held at Coligny Beach 8:00-10:00 AM. Signup is on gym whiteboard.

Our 2nd Annual Sandbar Boat Bash is this Saturday as well from 10:00 - 2:00 PM. Please signup on gym whiteboard.

930 AM Class Information
This week we will have a Tuesday & Friday 9:30 led class. These classes will vary week to week. Please contact Shelby for more information.

Barbell [Deload Week]
Strength
Sumo Deadlift
On the every 1:30 x 5
5-5-5-5

Conditioning
EMOM x 15
Minute 1 - 7 Burpee Pull Ups
Minute 2 - 10 Deadlift (225/155)
Minute 3 - 9/6 calorie bike or 200 m sprint

Upper Body Pump
3x12 Barbell Upright Row
3x12 Barbell Curls

Interval
[This will be Tuesday’s Barbell Wod]
Option 1: Individual, For Time
800 m run
60 Alt. Hang Dumbbell Snatch (50/35)
40 GHD Sit Ups
20 Wall Walks
40 GHD Sit Ups
60 Alt. Hang Dumbbell Snatch (50/35)
800 m run

Option 2: Team of 2, For Time
- Run together, double the reps, one works, partition evenly.-

Upper Body Pump
3x12 DB Upright Row
3x12 DB Curls