Thurs. Oct. 1, 2026

cfelation

Oct 1

1 min read

Warm up

Cardio-3 mins

1 min Plank

1 min Hole sit

1min-Bar Hang

1 min Hollow Rocks

2 mins Bands

Front Squats 3x8

Squat pro

WOD

6 Rounds of

6 Back-loaded Lunges (65/95)

8 Floor Wipers w/ Press

10 Back Squats

12 High Knees sprint (r/l

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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 (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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