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Your Week of Workouts for 102025
BRING A FRIEND WEEK - NOVEMBER 3RD THROUGH 8TH
Tell your family, tell your friends, we are running our 2nd Bring a Friend Week of 2025, we had 15 friends jump in for a few workouts for the first go around and we would love to beat that number this November. Cooler weather will also add to the incentive.
If you have a friend or family member who would like to join you, or if you have someone who would benefit from being here then send them this link and tell them they are invited to jump in beginning Monday November 3rd!
Yes, it would be awesome to have y'all working out next to one another. BUT if that is not always possible, they are absolutely invited to junmp into whatever class times work best for them!
Your Week of Workouts
Monday
The Fun: 4 Rounds
:45 On/:15 Transition, Alternating Stations
1) 4/3 Plyo Push Ups
+ Max Three Point Planks
2) 8 Supine Ring Rows (Step Down so as to go Unbroken if Needed)
+ Max Kipping Pull Ups
+ ME Jumping Lunges
4) 8 Anchored Supermans
+ Max Kb Sumo Deadlift High Pull
Score is total number of Max Reps across the round. If you achieve 6 three point planks at Station 1, then your first kipping pull up at station 2 is number 7. Keep one running total across the four stations.
Tuesday
The Fun: 5 RFT
1 Hang Snatch (115#/75#)
+ 3 - 2 - 1
OH Squats
And then, .
Gate Run
Rest 2:00
Wednesday
The Fun: For Time
21/16 - 18/14 - 15/12 - 12/9 - 9/6
Cal Row
12 Box Jump Overs (24"/20")
Farmer's Carry D&B (70#/53#)
24 Sit Ups
Thursday
The Fun: 25:00 Steady Eddie
7 Back Squats
And then,
7 - 5 - 3
DB Curl & Press
OH Carry
And then,
14 Jumping Squats
Gate Walk
Friday
Every 2:00 someone is diagnosed with breast cancer here in the United States. And 1 in every 8 women will develop breast cancer at some point in their lives. Early detection saves lives!
To raise awareness on the importance of getting checked regularly, we are spending today celebrating survivors and those currently battling breast cancer and we are encouraging everyone who needs to to schedule their next breast screening.
The Workout: Every 2:00
1 Clean & Jerk (185#/115#)
8 Pull Ups or Toes to Bar (Pick one and stick to it)
*Complete as many rounds as you are able of the 10 possible rounds (20:00). If you fail to complete your round in the 2:00, finish the round you are on and rest until the next round begins.
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
And do not forget about Saturday BRUNCH at Cactus Cove. The restaurant opens at 10am so we will be there officially from 10am to Noon.
The Fun: TBD
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