Wednesday, Sep. 17, 2025

cfelation

Sep 16, 2025

1 min read

Warm up

Run 1 lap

Bands

Run 1 lap

Bike 1 min

PVC

Abstractor

Strict Shoulder Presses 4x6

WOD

12 min EMOM

5 Thrusters (65/95 if ANYONE cares)

5 Wall Balls (14/20)

Extra :30 rest between rds,

Rest 1 min

Then,

2 mins poppers - Bar only

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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

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