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 4 min stretch Runners warm up Run 2 laps 15 push ups 15 sit ups 15 Jack knives 1 min bar hang 1 min Air Squats Dbl db Lunges (8,4 each sidex3) WOD “Almost Randy” 60 Power Snatches (55/75) Then

Sat. Oct. 24, 2026

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

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