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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Sunday July 19, 2026

WOD 60 POWER CLEANS - heavy 50 High Knees 40 Hand Stand push ups 30 Sand bag (over the shoulders) EMO2M - 5 burpees

Sat. July 18, 2026

Warm up 3 mins cardio 3 min AMRAP OF: 5 Bicycles 5 Alt KTE 5 Hollow Rocks 3 mins MU Practice PVC Bend-0ver Rows 4x6’s Thrusters pro WOD 21*15*9*3* of CLUSTERS C2B Pull ups ***=3 Wall Walks

Friday, July 17, 2026

WHOOT WHOOT! Let’s GOOO! Warm up Abs Circle Coaches Choice WOD 1 min. Stations 5 Rounds: Deadlifts (135/185) Box step ups w/ plate (15/25) Wall Balls Ring Push ups 1 min rest

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