Monday, Sept. 23, 2024

cfelation
Sep 22, 2024
1 min read

1 min walk

1 min Lunge Walk

1 min Plank hold

2 mins 3 pu, 3 sit u, 3 sq

1 min bar Hang

1 min OH Squats w/ plate

*then, do 1/2 of all again

WOD

18*15*12*9*6*3* of:

Back Squats (95/135)

Deficit Push ups (2x45/60)

Jumping lunges w/ Plate (10/15)

*** 3 Wall Walks after every set ***

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Tuesday, April 14, 2026

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbers

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

Sunday, April 12, 2026

Warm up Runners jj’s etc Michael Phelps Pvc Clean pro Cleans (any) 4x6’s WOD “CINDY” 20 min AMRAP of: 5 Pullups 10 Pushups 15 Air Squats keep track of rounds

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