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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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

Thursday, Dec. 18, 2025

Warm up Bands two minutes Cardio eight minutes PVC Michael Phelps Tabata dying bugs Snatch progression WOD 20 POWER SNATCHES (65/95) 20 PUSH-UPS 20 WALL BALLS 20 POWER SNATCHES 20 wall balls 20 push-u

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