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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My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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