Thursday, April 16, 2026

cfelation

Apr 15

1 min read

WHO WANTS TO GET JACKED and better at olympic weightlifting? LET’S GOOO!!!

1st class will be THURSDAY APRIL 30: 2026"

7pm to 8/8:15.

Warm up

357’s—3 mins

Push ups ,sit ups, squats

3 mins cardio of choice

1 min bar hang

1 min duck walk

Pvc

1 min Good Mornings, just bar

WOD

Thruster Thursday

WOD

12 min EMOM

0 and evens

8 Thrusters (65/95)

Odds

8-10 pull ups

Rest 1 min

Then,

3 mins max cardio burn: row, bike, ski, or run.

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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 6 Floor Wipers w/ Press 6 lateral Bar Hops Then, Rest 2 mins Then, 4 min AMRAP 1 wall Wal

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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