6.18.25 Workout of the Day

Happy Birthday Mary!

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]
On the every 5:00 x 4 sets
25/18 Calorie Row or 300 m run
20 Goblet Squats (53/35)
20 Box step up & step down (24/20)

Strength
Low Bar Back Squat
10-10-10

-The idea behind “low bar” is to send the hips back a little more as you squat to engage the hamstrings more.-

Interval
Conditioning
EMOM x 30
Minute 1 - 9/6 calorie bike
Minute 2 - 15 DB Deadlift (50/35’s)
Minute 3 - 7 Burpee Pullups
Minute 4 - 100 m med ball run (20/14)
Minute 5 - Rest

Time cap per station = :40 seconds

Stength
4 sets for quality
10 Renegade Rows -Each side
15 DB side bends -Each side
:30 GHD Superman hold