Monday, January 3, 2022

Jan 30, 2022

1 min read

Skill

1 Rd Ab Circle

Deadlifts 3x8 @ 70%

WOD 3:00 Max Reps

3:00 Max Cals Bike/Row/Skier

3:00 Rest

Then, at 10:00 mark:

3 Rounds of

1 Wall Walk

3 Hand Stand Push Ups

5 Snatch complexes (Shrug, Hang Power, Power Cleans (75/115)

7 Clusters

9 Devil Dogs (1-arm 35/50)

11 Mountain Climbers

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Tues. Oct. 13, 2026

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

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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