Saturday, Oct. 4, 2025

cfelation

Oct 4, 2025

1 min read

HAPPY ANNIVERSARY TO OUR good FRIENDS (and Studs) Cassie n Laura!!!

Warm up

Runner warm up

Run 3 mins

3 mins static stretch

3 mins Abs (call out)

PVC

Squat SNATCH preview n progression

WOD

Tabata KB Swings

Then,

5 Rounds of:

7 power Snatches (65/95) E (75/115)

7 Front Squats (same}

7 wide grip push ups

7 Tire Flips

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Warm up Michael Phelps 3 mins cardio 1 min lower abs 1 min twisting abs 3;4; WOD 12 min AMRAP 6 Power Snatches (75/115) 6 Floor Wipers w/ Press (75/115) 6 lateral Bar Hops Then, Rest 2 mins (lighten l

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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