Saturday, Nov. 2, 2024

cfelation
Nov 1, 2024
1 min read

Warm up

3 mins band stretches

3 mins cardio

3 Rounds of:

10 jumping jacks

10 Monkey Jumps

10 toe touches to tip toes

Then,

The “Abstractor”

PVC

Power Cleans progression

Bar - 8 reps

+20lbs - -5 reps

lbs - 5 reps
3x5 heavier

WOD

4 Rounds of:

12 Power Cleans (75/115)

13 Push Presses (75/115)

14 Devil Presses (35/50)

15 Lateral Bar Hops

Recent Posts

See All

Friday, January 23, 2026

Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

Thursday, January 22, 2026

WOD 15 min AMRAP 11 KB Swings 11 Lunges (Back load,) 22 Double Unders 3 Wall WLks

Wednesday, Jan. 21, 2026

Warm up 4 mins Choice stretch 3 mins Cardio 2 mins OH KB Walk 1 min plank Michael Phelps PVC 1-Arm Rows 4x6’s WOD “FRAN” + 21-15-9-3 of Thrusters (65/95) Pull Ups (1-strict) Rest 3 mins Then, 3 min ma

Comments