Tues. June 30, 2026

cfelation

Jun 29

1 min read

Warm up band/cross sym 2 rds of 12: bow/arrow, slalom, not guilty,Twist!

3 rds of:

15 push ups

12 Crunches

9 Air Squats

3 Burpees

Partner med ball toss, 10’s of:

Soccer (oh)

Basketball

Rugby (R)

Rugby (L)

Run 2 laps

PVC

MINI MU basics

Open up swing thru

WOD

16 mins AMRAP

2,4,6,8,…

Pull ups

Deadlift (155/225)

Box Jumps (20/24)

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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

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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