Tuesday, Jan. 14, 2025

cfelation
Jan 13, 2025
1 min read

1 min PVC

1 min Lunge walk

Warm up

8 mins bike/Row/ski

Tabata Hollow Rocks

Tabata Air Squats

PVC

10 Snatch Balance-bar only!!!

WOD

75 KB Swings (35/53)

75 Box Step Ups w/ (35/40/45)

75 OH Squats (55/75)

THEN,

10 Muscle Ups (15-19 tries)

BAR OR Rings

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Warm Up 3 min AMRAP Med Ball throws: 3 Soccer 3 basketball 3 Rugby 3 push ups Then, Abstractor PVC PENDLAY ROWS 4x6 Thruster Pro WOD 21*15*9*3 of Thrusters (65/95) *=4 Wall Walks Hanging wipers R/L=1

Wed. June 3, 2026

Warm up Walk 1 lap - 20 JJ’s/10 pushups/5 squats on each corner Run 3 lapsi 2 mins stretch PVC DEAD OR BACK SQUAT PROGRESSION WOD 25 posterior movements Then, 100 ft OH Walking Lunges w/ plate 40 Push

Tuesday, June 2, 2026

Warm up 2 mins bands 2 mins bike 3 mins 357–pull ups, push ups,squats Abs Circle 20 burpees PVC BEND OVER ROW 4x6 WOD 16 min EMO2M of: 6 Pull Ups 6 Power Snatches (75/115) 1 Muscle up (3 attempts)

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