Saturday, August 23, 2025

cfelation

Aug 22, 2025

1 min read

Warm up

3 mins 333’s-

3 push ups

3 sit ups

3 squats

4 mins cardio

Michael Phelps

1 min jump rope

PVC

WOD

“BIG BEAUTIFUL BURN”

3 Rounds of:

RUN 3 laps/row 750m/Bike 1700m/Ski 700m

10 pull ups

15 KB Swings

20 Clean n Jerks (75/115)

25 Double Unders

EMO2M - do 15 Jack knives

have fun!!! Long steady workout. If necessary, a 24 min cap may be applied!

Recent Posts

See All

Sat. Oct. 24, 2026

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

Comments