THURSDAY 3-28-24

SWOD – DEADLIFT – FIND 1 REP MAX

WOD

5 ROUNDS

12 WALLBALLS 20/14

10 POWER CLEANS 95/65

5 BURPEES

WEDNESDAY 3-27-24

SWOD – PUSH PRESS – FIND 1 REP MAX

WOD

3 ROUNDS

400 M RUN

16 STEP UPS W/PLATE 45/25

8 PUSH UPS

TUESDAY 3-26-24

SWOD – BACK SQUAT – FIND 1 REP MAX

WOD

21-15-9

KBS 55/35

PULL UPS

SIT UPS

200 M RUN AFTER EACH ROUND

MONDAY 3-25-24

SWOD – BENCH PRESS – FIND 1 REP MAX

WOD

15 MIN AMRAP

8 TOES 2 BAR

20 DOUBLE UNDRS

8 POWER CLEANS 95/65

FRIDAY 3-22-24

SWOD – PUSH PRESS – 3 X 3

WOD

5 ROUNDS

10 BURPEES

12 FRONT SQUATS 95/65

15 SIT UPS

THURSDAY 3-21-24

WOD

5 ROUNDS

25 DOUBLE UNDERS

10 PULL UPS

10 WALLBALLS 20/14

10 POWER CLEANS 95/65

200 M RUN

WEDNESDAY 3-20-24

SWOD – BACK SQUAT – 3 X 3

WOD

12 MIN AMRAP

10 BOX JUMPS 24/20

8 TOES 2 BAR

6 PUSH PRESS 95/65

TUESDAY 3-19-24

SWOD – BENCH PRESS – 3 X 3

WOD

21-15-9

HSPU

KBS 55/35

400 M RUN AFTER EACH ROUND

MONDAY 3-18-24

SWOD – DEADLIFT – 3 X 3

WOD

15 MIN AMRAP

10 WALLBALLS 20/14

5 PULL UPS

100 M RUN

FRIDAY 3-15-24

SWOD – BACK SQUAT – 3 X 3

WOD

10 BURPEES

20 TOES 2 BAR

30 WALLBALLS 20/14

40 POWER CLEANS 95/65

50 SIT UPS

60 AIR SQUATS