Wednesday, July 30, 2025

cfelation

Jul 29, 2025

1 min read

Warm up

4 mins cardio

3 mins static stretch

1 min Cardio

357 push ups, situps, squats

2 mins Abs - ur Choice

PVC

FLOOR Presses Pro

WOD

4 Rounds

Round 1 is 2 mins each station

Round 2 is :90 secs each

Round 3 is 1 min each

Round 4 is :30secs each

1– Floor Press (75/115)

2–KB Swings 35/53

3–Bike/RowSki

4- Wall Balls

Recent Posts

See All

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)

Comments