Wednesday, July 23, 2025

cfelation

Jul 22, 2025

1 min read

Warm up and skill

Cardio - 3 mins

Bands - 3 mins

Michael Phelps

80m KB OH walk - alt.

PVC

1-arm Rows 4x6’s each arm

3 mins :

333’s Monkey jumps, lunges each, 3 broad jump

WOD

Tabata push ups

Then,

8 min AMRAP

8 KB Swings (35/53)

8 Box Step ups w/ KB

8 Front Squats (95/135)

Then,

4 mins :30/:30’s Floor Press (95/135)

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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

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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