Thursday, June 18

Jun 17, 2020

1 min read

Abs/Booty

2 Rounds

:30 Vert scissors

30 Horizontal scissors

:30 side plank lifts

WOD

12 Min AMRAP OF:

10 KB Swings

15 Push ups

20 Air Squats

then,

12 Min AMRAP

10 1-arm dumbelll PressesW 15 Sit ups w/ plate (15/25)

20 1-arm Rows (10 each)

Recent Posts

See All

Tues. Sep. 22, 2026

Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1

Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Comments