Monday, Sept. 22, 2025

cfelation

Sep 21, 2025

1 min read

Warm up

All together (beginning 5 mins into class)

Runners Warm up

Michael Phelps

3 mins cardio - Choice

Pvc

Bar only - good mornings

Bar only Deadlift training

Deadlift progression (8-10bar, +lbs 5-6, +3, 2)

Then,

5x5 Deads

WOD

16 min AMRAP

8 Deficit Push Ups

6 Power snatches (55/75) E (65/95)… If

You were present Sunday, please replace w/ Thrusters - same specs!

4 Bar-over Burpees

EMO2M

4 Deadlifts (155/225)

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Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

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

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