Wednesday, Jan. 21, 2026

cfelation

Jan 21

1 min read

Warm up

4 mins Choice stretch

3 mins Cardio

2 mins OH KB Walk

1 min plank

Michael Phelps

PVC

1-Arm Rows 4x6’s

WOD

“FRAN” +

21-15-9-3 of

Thrusters (65/95)

Pull Ups (1-strict)

Rest 3 mins

Then,

3 min max sit ups w/ plate (15/25)

Recent Posts

See All

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

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Comments