Monday, February 16, 2026

cfelation
Feb 16
1 min read

Warm up

Tabata cardio

Tabata Dying Bugs or Hollow Rocks

Bands/cross sym

LEG Swings n crossovers

PVC

Power Clean review n progression

Bend Over Rows 3x8

WOD

16 min AMRAP

6 OH Squats w/ plate (35/45)

5 Power Cleans (75/115)

4 L-Hang Pulll ups

3 Burpees EMOM

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WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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