Tuesday October 15, 2024

cfelation
Oct 14, 2024
1 min read

HAPPY BIRTHDAY TO COACH MIKE!!! 🥳

COACH’s Warm-up!

3 mins Cardio

Ab Circle

2 mins Cardio

30 GHD’s/TTB/Hanging Wipers

1 min Cardio

WOD

18*15*12*9*6*3 of

Power Cleans (75/115)

Box Jumps

*Between Sets do 10 Jumping Lunges (R/L=2)

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Friday, January 23, 2026

Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

Thursday, January 22, 2026

WOD 15 min AMRAP 11 KB Swings 11 Lunges (Back load,) 22 Double Unders 3 Wall WLks

Wednesday, Jan. 21, 2026

Warm up 4 mins Choice stretch 3 mins Cardio 2 mins OH KB Walk 1 min plank Michael Phelps PVC 1-Arm Rows 4x6’s WOD “FRAN” + 21-15-9-3 of Thrusters (65/95) Pull Ups (1-strict) Rest 3 mins Then, 3 min ma

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