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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Tues. Oct. 13, 2026

Warm up Michael Phelps 3 mins cardio 1 min lower abs 1 min twisting abs 3;4; WOD 12 min AMRAP 6 Power Snatches 6 Floor Wipers w/ Press 6 lateral Bar Hops Then, Rest 2 mins Then, 4 min AMRAP 1 wall Wal

Monday, Oct. 12, 2026

Warm Up Runners Michael Phelps 2 min KB WALK 2 min Bike/Cardio 1 min Hang Abs Circle Clean Pro WOD 16 min EMOM 4 Power Cleans (75/115) 3 Front Squats (75/115) 2 Burpees

Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

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