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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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)

Tues, Sept 29, 2026

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

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

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