6.17.25 Workout of the Day

The Monday 415

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]
Conditioning
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.-

Strength (Accessory)
High Hang Squat Snatch
3-3-3-3-3

Interval
Conditioning
Option 1: Team of 2,3 RFT
1000/800 m row
100 Wall Balls (20/14)
1000/800 m ski
100 m Single arm KB overhead carry (53/35)

-One works one rests, partition evenly.

Option 2: Individual, 3 RFT
500/400 m row
50 Wall Balls (20/14)
500/400 m ski
50 m Single arm KB overhead carry (53/35)
-rest 2 minutes-