Monday, April 29, 2024

cfelation
Apr 28, 2024
1 min read

Skull

30 GHD’s

5-rep max Squat Clean

WOD

Dbl Tabata Bike and Row(skier)

“Almost Diane”

21-15-9

Deadlifts (135/185)

Hand stand Push Ups

3 min Rest

100 KB Swings (26/35)

Xtra core/Abs

100 Russian Twists

100 scrunches (crunches w/ ft at 90’)

Cardio

3500m

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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