Tuesday, Jan. 14, 2025

cfelation
Jan 13
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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Sunday, December. 21, 2025

Warm up Runners warm up (JJs, T-claps, pogos, Lunges) Michael Phelps 333 with Push ups, hollow rocks,pull ups Cardio - 3 mins Pvc Deadlift pro WOD 2 mins stations -3 Rounds Deadlifts (135, 185) DB Sna

Saturday, Dec. 20, 2025

WOD 18*15*12*9-*6*3* of Power Cleans (75/115) Pull-ups (try to do 2 strict each set) *=2 wall Walks

P A R T Y !!! 7pm-? 12/19/25

LET’S GOOOO!!!! WARM UP 5 mins cardio 4 mins cross Sym/bands 1 min KB Walk 1 min bar hang PVC BEND-Over Rows 4x6 WOD 8 mins :30/:30 Thrusters (55/75) KB Swings (35/53) THEN, 3 mins Cardio(cals) 3 mins

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