Tues, Sept 29, 2026

cfelation

1 day ago

1 min read

Warm up

3 mins Cardio

Abstractor

2 mins (run laps)

2 mins Jump rope - dubs practice

PVC

1min HIP THRUSTERS

Snatch pro

WOD

16 min EMOM

4 Power Snatches (75/115)

6 Box Jumps

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Wed. Sept. 30, 2026

Warm up 2 rds of 2 mins cardio 1 min push ups 1 min Dying Bugs 1 min static Stretch 1 min pvc WOD 16 min AMRAP OF 8 Deadlifts (155/225) Run 1 lap 2 wall Walks 6 wall Balls (14/20)

Mon. Sep 28, 2026

Warm up 4 mins cardio 3 mins Abs 2 mins KB Swings (35/53) 1 min snatch Balance PVC Pendlay Rows 4x6’s WODc 3 rds 10 Power Cleans (95-135) 6 Burpees 6 Mountain Climbers 2 rds 8 squat Cleans(75/115) 8 B

Sunday, Sep. 27, 2026

Warm up :20 Jumpin jacks 20 pogos 20 lunges 20 push ups 20 Bicycles 20 crunches Run 2 laps or 3 mins cardio l Tabata plank hold WOD 6 Rounds of: 3 mins to do: 1 min Cardio 8 Squats (65/95) 10 push ups

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