Monday, March 16, 20026

cfelation

Mar 15

1 min read

Warm up

Bands/cross sym - 4 mins

Cardio - 3 mins

Abs (Rocks) - 2 mins

Hang - 1 min

PVC

Back Squat pro

WOD

16 mins EMO2M

8 Back Squats (95/135)

8 DB Snatches (w35/50)

8 Deficit Push Ups (2x25/45)

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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

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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