lol Tuesday, July 22, 2025

cfelation

Jul 21, 2025

1 min read

Warm up/ skill train

4 mins cardio

KB Russian Twists 4x12

Shoulder stretches

PVC

Scapula presses 2x10

Box push ups (tripod, box, wall, strict?)

1 rep every :20- 4 minutes(12 reps)

8 reps every 2 mins (kip if can, ) 5 rounds

Rest 2 mins

4x4 strict shoulder press

CLEAN N PRESS progression (8,5,3,2)

WOD

14 min AMRAP

2 , 4-pole sprints (side of Building

6 power Clean n Press (95/135)

6 Pull ups

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Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

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