Friday, Sept 18, 2026

cfelation

Sep 17

1 min read

WARM UP

RUN 2 laps

Bike 2 mins

Row 2 mins

Ski 2 mins

3 min AMRAP:

3 Burpees

5 jumping lunges

7 KB Swings

Then,

1 min hang

1 min squat

1 min Crunches

PVC

CLEAN pro

WOD

16 min AMRAP

2 wall Walks

4 Hand Stand push Ups

6 Devil Dogs (35/50)

8 Power Cleans (75/115)

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Warm up Michael Phelps 3 mins cardio 1 min lower abs 1 min twisting abs 3;4; WOD 12 min AMRAP 6 Power Snatches (75/115) 6 Floor Wipers w/ Press (75/115) 6 lateral Bar Hops Then, Rest 2 mins (lighten l

Monday, Oct. 12, 2026

Warm Up Runners Michael Phelps 2 min KB WALK 2 min Bike/Cardio 1 min Hang Abs Circle Clean Pro WOD 16 min EMOM 4 Power Cleans (75/115) 3 Front Squats (75/115) 2 Burpees

Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

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