Tuesday, January 20, 2026

cfelation
Jan 19
1 min read

1st DAY OF THE CHALLENGE LETS GO!

Can still sign up - ACCOUNTABILITY!!!

Warm up

4 mins Cardio

4 mins cross sym n bands

4 mins abs 1 lower, 1 twist, 2 uppers all

PVC

Bent-Over Rows 4x6’s

Cleans pro

WOD

3 Rounds of: (2:00 mins/1:30mins/1 min)

Power Cleans9

Bar-Over Burpees

Then,

3 Muscle ups or 8 attempts!!!

Kipping work if tine

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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