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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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

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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