Thursday, Sept. 18, 2025

cfelation

Sep 18, 2025

1 min read

Happy Belated Bday to

Coach “Magic” Mike!! 9/13/70 age 55!!!

Warm up

3 mins cardio

3 mins Bands / cross symmetry

55 Rope Jumps

:55 bar Hang

:55 hole Sit

:55 Plank

PVC

Strength: 5x5 1-arm Rows

”MAGIC” B-Day WOD

5 Rounds of

11 Power Cleans (65/95) E (75/115)

11 KB High Pulls

11 Burpees

11 Goblet Squats

11 Toes to Bar

Then,

55 High Knees (only once - at the end)

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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

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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