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)

Recent Posts

See All

Sunday, January, 11, 2026

HAPPY BIRTHDAY TO GRAHAM!! Bday wod tomo ReE Partner Workout 2 Rounds of:: A. 50 Power Cleans 6577 B. 50 Air Squats A. 50 KB Swings B. 50 push ups from 20” box A. 50 Lateral Bar Hopse

Saturday, January 10, 2026

Partner WarmupRunners warm up Michael Phelps Med ball - basketball pass, soccer thro in, Rugby toss in 357 magnums-pu,su, situps squats Pendlay Rows 4x6 snatch pro WOD Buy in: 10 wall Walks 6 Rounds

Friday, January 9, 2026

Warm up 6 mins own stuff Then, 3 mins cardio 1 min hang 1 min hole Sit 1 min OH PLATE WALK (15/25) Thruster pro WOD TABATA Back Squats (76/115) 4 min AMRAP 4 Pull Ups 6 Wall Balls Tabata Back Squats(6

Comments