Thursday, October 23, 2025

cfelation

Oct 22, 2025

1 min read

Warm up

3 mins cardio

3 mins Bands/cross sym

1 min hang

1 min KB Overhead carry

1 min hole sit

Runners warm up (jjs, T’s etc)

WOD

Buy in: Bike 1200m/1400m or Row 450m/500m

Then,

3 rounds of:

15 Power Snatches (65/95) E (75/115)

10 Ring Dips

15 Mountain Climbers

Then,

Cash out: Bike/Row (opposite of 1st)

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Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

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