Tuesday, October 29, 2024

cfelation

Oct 28, 2024

1 min read

LEGS DAY!! Whoot Whoot!!!

Rowvember begins on Friday, lets bring it in right!!!

WARM UP

3 Rounds

Band stretch 2 mins

2 mins Cardio

Then,

3 Rds of

3 monkey jumps

3 broad jumps

3 jumping Lunges (R/L=1

PVC

Snatch Balance - bar only

3x8, deep squat!

WOD

5 Rounds of:

9 Front Squats (75/115)

7 Med Ball Clusters

5 box Step ups w/ lbs (25/35)

3 Wall Walks

FINISHER: 3 sets of - 1 min max L-Hang Pull ups without coming off of the bar (can, between sets)

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Warm up Michael Phelps 3 mins cardio 1 min lower abs 1 min twisting abs 3;4; WOD 12 min AMRAP 6 Power Snatches (75/115) 6 Floor Wipers w/ Press (75/115) 6 lateral Bar Hops Then, Rest 2 mins (lighten l

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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