TUESDAY 4-9-24

SWOD – DEADLIFT – 3 X 5

WOD

400 M RUN

THEN

5 ROUNDS

7 PULL UPS

10 PUSH UPS

20 AIR SQUATS

THEN

400 M RUN

MONDAY 4-8-24

SWOD – PUSH PRESS – 3 X 5

WOD

3 ROUNDS

15 DEADLIFTS 95/65

15 PUSH PRESS 95/65

15 FRONT SQUATS 95/65

15 BURPEES

FRIDAY 4-5-24

SWOD – BENCH PRESS – 3 X 3

WOD

200 M RUN

100 AIR SQUATS

200 M RUN

50 DOUBLE UNDERS

200 M RUN

25 TOES 2 BAR

THURSDAY 4-4-24

WOD

8 ROUNDS

8 PUSH UPS

8 MED BALL SIT UPS 20/14

8 STEP UPS W/PLATE 45/25

8 GOBLET SQUATS 55/35

 

WEDNESDAY 4-3-24

SWOD – DEADLIFT – 3 X 3

WOD

3 ROUNDS

15 BOX JUMPS 24/20

15 KBS 55/35

15 BURPEES

15 POWER CLEANS 95/65

TUESDAY 4-2-24

SWOD – PUSH PRESS – 3 X 3

WOD

3 ROUNDS

400 M RUN

25 SIT UPS

10 OH SQUATS 75/55

 

MONDAY 4-1-24

SWOD – BACK SQUAT – 3 X 3

WOD

30-20-10

WALLBALLS 20/14

STEP UPS 24/20

 

FRIDAY 3-29-24

WOD

10 PULL UPS

20 BURPEES

30 LUNGES

40 SIT UPS

50 GOBLET SQUATS 55/35

40 SIT UPS

30 LUNGES

20 BURPEES

10 PULL UPS

THURSDAY 3-28-24

SWOD – DEADLIFT – FIND 1 REP MAX

WOD

5 ROUNDS

12 WALLBALLS 20/14

10 POWER CLEANS 95/65

5 BURPEES