Tuesday, Nov. 25, 2025

cfelation

Nov 25, 2025

1 min read

Warm up

Cardio 3 mins

Bands/cross sym 3 mins

KB OH Walk 4 lengths

Lunge walk -4 lengths

1 min bar hang

1 min plank hold

Snatch Pro

Pendlay Rows 4x6 - heavy

WOD

12 Rounds of

4 Power Snatches (65/95)

Floor Press wipers until :45 (count presses)

***WE WILL BE WORKING 1 min RESTING :45

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Monday, Oct. 12, 2026

Warm Up Runners Michael Phelps 2 min KB WALK 2 min Bike/Cardio 1 min Hang Abs Circle Clean Pro WOD 16 min EMOM 4 Power Cleans (75/115) 3 Front Squats (75/115) 2 Burpees

Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

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