Wed. Oct. 14, 2026

cfelation

3 hours ago

1 min read

Warm up

Runners warm up JJs Ts pogos lunges

Michael Phelps

3 rds of

1 min cardio

1 min KB OH walk

1 min plank

1/2 Tabata Horizontal Scissors

1/2 Tabata Jack Knives

PVC

Press pro

STRICT Shoulder Press 4x6

WOD

5 Rounds of

10 Wall Balls

9 Pull Ups

8 Deadlifts (155/225)

7 sit ups w/ a plate (25/35)

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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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