Sat. July 25, 2026

cfelation

Jul 24

1 min read

Warm up

3 mins Cardio

4 mins Abs (call outs or Abstractor)

Partner Med Ball warm up - 10’s

*soccer throw ins

*basketball passes

*Rugby Toss (both sides)

*Bowling - 5 each arm

*Twists - 5 each way, each person

PVC

10 Bar Roll outs/back from knees

WOD

15 min AMRAP

4 man makers (burpee with 1-arm Row)

4 Devil Dogs (35/50)

4 Pull Ups -

4 wide-grip push ups with hips up

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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

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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