Monday, Sept. 16, 2024

cfelation
Sep 15, 2024
1 min read

Warm up

5 mins band stretch

Shoulder-lean away
Shoulder across body
Shoulders straight arms pull down
Sideways Duck walk
Ground Aductor/abductor

PVC

3 min AMRAP

3 wall Balls

3 push ups

3 Monkey jumps

30 Ab (GHD/TTB

REVIEW Push Presses

Then,

4x8 Push presses (70% 1 RM)

WOD

4 Rounds of:

Run 1 lap

12 Back Loaded Lunges (55/75)

12 Burpees

21 Hollow Rocks

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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