Monday,July 13, 2026

cfelation
Jul 12
1 min read

Warm up

3 mins Cardio

3 mins of

7 push ups

5 Monkey Jumps

3sit ups w/ plate 15/25

Michael Phelps

1 mins side squat hold

3 mins side/upper Abs

PVC

Deadlift Progression

WOD

16 min AMRAP OF:

7 Deadlifts (155/185)

7 Devil Dogs (35/50)

7 Pull ups

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Saturday August 29,2026

Friday, Aug 28, 2026

Warm up Runners warm up (JJ t pog lun) Walk and high skip 1 lap Run 3 laps Michael Phelps 20 push ups 20 sit ups 20 squats PVC Strict Shoulder press 4x6 Jerk pro WOD 10 BOX JUMPS (24/30) 20 Ring PUSH

Thurs. Aug 27, 2026

Don’t forget: Olympic Lifting at 7pm Warm up 3 min stretch/bands 4 mins cardio 3 min abs PVC KB OH Walk 8x25 Strict pull ups 4x4 (slo) Deadlift pro WOD 14 min AMRAP 7 Deadlifts (155/225) 7 Devil Dogz

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