6.20.25 Workout of the Day

The Friday 630 AM

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 Thursday & Friday 9:30 led class. These classes will vary week to week. Please contact Shelby for more information.

Barbell
Conditioning [Deload Week]
A.AMRAP 15
1.2.3.4.5..
Strict Press (0.5x bodyweight)
Squat Clean (0.75x bodyweight)
1 Rope Climb after each round
-Rest 5 minutes-
B. For Time
Erase your reps back down

[So if you completed 7-7-1 reps from “A” you then go 7-7–1, 6-6-1..etc for “B”]

Interval
Conditioning
On the every 5:00 x 5 sets
25/18 Calorie Row or 300 m run
20 Goblet Squats (53/35)
20 Box step up & step down (24/20)

-We want the reps to be perfect. Absolutely full range of motion squats. Time cap per round is 3:30 minutes so please scale appropriately.-

Midline
4 sets of
100 m Farmers Carry (50/35’s)
20 knee tucks