TUESDAY 1-31-23

SWOD -DEADLIFT – FIND YOUR 1 REP MAX

WOD

5 MIN AMRAP

WALLBALLS 20/14

3 MIN REST

5 MIN AMRAP

STEP US 24/20

MONDAY 1-30-23

SWOD -BENCH PRESS – FIND YOUR 1 REP MAX

WOD

5 ROUNDS

7 POWER CLEANS 115/75

10 PULL UPS

25 DOUBLE UNDERS

100 M RUN

FRIDAY 1-27-23

WOD

100 AIR SQUATS

80 SIT UPS

60 LUNGES W/PLATE 45/25

40 PUSH UPS

20 POWER CLEANS 95/65

400 M RUN

THURSDAY 1-26-23

SWOD – PUSH PRESS – 3 X 3

WOD

5 ROUNDS

10 OH SQUATS 75/55

25 DOUBLE UNDERS

10 BURPEES

WEDNESDAY 1-25-23

SWOD – DEADLIFT – 3 X 3

WOD

9 ROUNDS

9 KBS 55/35

9 BOX JUMPS 24/20

9 MED BALL SIT UPS 20/14

TUESDAY 1-24-23

SWOD – BENCH PRESS – 3 X 3

WOD

5 ROUNDS

10 BURPEES

10 TOES 2 BAR

200 M RUN

MONDAY 1-23-23

SWOD – BACK SQUAT – 3 X 3

WOD

12 MIN AMRAP

10 FRONT SQUATS 95/65

10 HSPU

10 DOUBLE UNDERS

FRIDAY 1-20-23

SWOD – DEADLIFT – 3 X 5

WOD

400 M RUN

THEN

30-20-10

PUSH UPS

STEP UPS W/PLATE 45/25

THEN

400 M RUN

 

THURSDAY 1-19-23

SWOD – BENCH PRESS – 3 X 5

WOD

5 ROUNDS

12 WALLBALLS 20/14

7 PULL UPS

200 M RUN

WEDNESDAY 1-18-23

WOD

40 POWER CLEANS 95/65

25 BURPEES

30 PUSH PRESS 95/65

25 BURPEES

20 KBS 55/35

25 BURPEES

10 TOES 2 BAR

25 BURPEES