Tuesday, February 3, 2026

cfelation

Feb 2

1 min read

Warm up

Runners - jjs ts pogos, lunges

Michael Phelps

Cardio - 3 mins

1 min Bicycles

1 min hang

1 min Alt. KTE

1 min Dying bugs

Pvc

Push Press 4x6’s

WOD

6 mins AMRAP

6 Back Squats (75/115)

6 Ring Dips

1 Wall Walk

Rest 2 mins

6 mins AMRAP

4 back Squats (95/135)

6 Ring Rows

1 Wall Walk

Rest 2 mins

Then,

3 mins max reps Back Squats (115/155)

Recent Posts

See All

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

Comments