Week of June 16th, 2025

Monday, June 16th- Overhead

A1. Dual DB Push Press (5 sec hold)

5x10

A2. Forearm Plank (serratus)

5x30 sec

B. 30 on, 30 off, 5x (15 min)

Plate G2O

Battle Ropes

Push-ups

Tuesday, June 17th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x5

*90% 8RM from 6/10/25

A2. SA Row

5x10/arm

B1. Chest Flies

3x12

B2. Ring Row

3x8

C1. Seated Curl

3x8

C2. Seated Hammer Curl

3x8

C3. DB Skull Crushers

3x12

D. Forearm Twisters

3 each direction

Wednesday, June 18th- Hinge/Single Leg

A. 20 min EMOM:

1 clean

B. 15-12-9

Pull-ups

DB Weighted Sit-ups

Thursday, June 19th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, June 20th- Endurance

30 min:

1 mile run

In remaining time AMRAP:

10 burpees

15 American kb swings

20 goblet reverse lunges

Saturday, June 21st

Studio is closed today as we have our ANNUAL PRIDE WORKOUT!!!!

Time: 10am

Location: Pier 76

All are welcome, feel free to bring friends and family!