Wed. July 15, 2026

cfelation
60 minutes ago
1 min read

Warm up

4 mins Cardio (any)

Abstractor

80 ft Bear Crawl

PVC

1-Arm Row 4x6

WOD

16 min EMOM

Alternate

6 Power (or Squat) Cleans (75/115) and 2 Burpees

6 Back Squats and 4 Burpees

MUST BE DONE IN 35 seconds!!

Recent Posts

See All

Tues. July 14, 2026

Warm up Run 2 laps 2 min AMRAP 3 push ups 3 Sit ups 3 Squats Rest 1 min 2 min Hand Stand Hold Rest 1 min 2 mins AMRAP— 333’s again 1 min Jack Knives PVC CLEANS 4x6’s WOD 4 Rds— 2 min rd :90 rd I m

Monday,July 13, 2026

Warm up 3 mins Cardio 3 mins of 7 push ups 5 Monkey Jumps 3sit ups w/ plate 15/25 Michael Phelps 1 mins side squat hold 3 mins side/upper Abs PVC Deadlift Progression WOD 16 min AMRAP OF: 7 Deadlifts

Sunday, July 12, 2026

Warm up 15 each JJ’s, T’s, Pogos, Lunges Jog 2 laps 25 Dying Bugs Then, 1 Round of WOD as warm up WOD 4 rds of ”Fight Gone Bad” Style 1 min of: Front Squats Deficit Push Ups Wall Balls Pistols (1-leg

Comments