Thursday, Nov 21, 2024

cfelation

Nov 21, 2024

1 min read

Warm up

4 mins Cardio

3 mins 333, push ups, sit ups, Squats!

2 mins Jack Knives and Alt. KTE

1 min Hollow Rocks

HIP Circuit

PVC

HSPU’s Fundamentals n Progression

WOD

5 Rounds of:

5 Snatch Complex (BO Row/shrug/hang

Power Snatch/Power snatch)

10 OH Squats

15 Wall Balls

*Ascending Rope Climbs (max - 6)

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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

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