Monday, October 14, 2024

cfelation

Oct 13, 2024

1 min read

Warm up

2 Rounds

2 laps - 2 mins cardio

1 min Hang

1 min Hole sit

Rest 1 min

ABDUCTOR

Michael phelps

PVC

Progression Bend Over Rows 5x5’s

WOD

16 min AMRAP

RUN 1 Lap

12 Back Squats (95/135)

2 Wall Walks

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Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

Tuesday, Oct 20, 2026

WOD “Terrible Tuesday” WOD Tabata 1/2 Bicycles 1/2 Hollow Rocks “Grace” (30 Clean n Jerks.(95/135) Rest 2 mins Then, Tabata upper Abs (combo) 4x8 Pull ups (:45-1:00 rest after set)

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