Tom Roth 7/18/25 Tom Roth 7/18/25

Saturday, July 19

Workout

“Death by” Dumbbell Thruster

With a partner, alternating rounds:

Rounds 1-17 on the 0:45 (35/25 lb)
Rounds 18-26 on the 1:00

*Add one rep each interval. 26 round cap.

Tom Roth 7/17/25 Tom Roth 7/17/25

Friday, July 18

Rest day or make-up day

Tom Roth 7/16/25 Tom Roth 7/16/25

Workout

5 rounds for time of:
50 double-unders
50 ft dumbbell overhead lunge (50/35 lb)

Tom Roth 7/15/25 Tom Roth 7/15/25

Workout

For load:

Deadlift
2-2-2-2-2-2

Tom Roth 7/14/25 Tom Roth 7/14/25

Workout

“Barbara”

5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

Rest 3 minutes between rounds

Tom Roth 7/13/25 Tom Roth 7/13/25

Rest day or make-up day

Tom Roth 7/12/25 Tom Roth 7/12/25

Schedule Announcement

The gym is closed Sunday, July 13. There is an off-site option with Coach Lucas. Check your email for details (or ask a coach)!

Tom Roth 7/11/25 Tom Roth 7/11/25

Schedule Announcement

The gym is closed Saturday, July 12 and Sunday, July 13. There are off-site options on both days. Check your email for details (or ask a coach)!

Tom Roth 7/10/25 Tom Roth 7/10/25

Workout

For time:

100 wall balls (20/14 lb)*

*Each break, perform 20/15 cal on air bike.

__________

Schedule Announcements

The gym is closed Saturday, July 12 and Sunday, July 13. There are off-site options on both days. Check your email for details (or ask a coach)!

Tom Roth 7/9/25 Tom Roth 7/9/25

Rest day or make-up day