TUESDAY 1-17-23

SWOD – BACK SQUAT – 3 X 5

WOD

12 MIN AMRAP

12 KBS 55/35

10 BOX JUMPS 24/20

100 M RUN

MONDAY 1-16-23

SWOD – PUSH PRESS – 3 X 5

WOD

50 AIR SQUATS

10 POWER CLEANS 95/65

40 AIR SQUATS

8 POWER CLEANS 95/65

30 AIR SQUATS

6 POWER CLEANS 95/65

20 AIR SQUATS

4 POWER CLEANS 95/65

10 AIR SQUATS

2 POWER CLEANS 95/65

 

FRIDAY 1-13-23

SWOD – BENCH PRESS – 3 X 7
WOD
5 ROUNDS
10 HANG CLEAN & JERKS 95/65
20 STEP UPS 20/14
25 SIT UPS

THURSDAY 1-12-23

SWOD – BACK SQUAT – 3 X 7
WOD
10-9-8-7-6-5-4-3-2-1 BURPEES
1-2-3-4-5-6-7-8-9-10 AIR SQUATS

WEDNESDAY 1-11-23

WOD
200 M RUN
25 HR PUSH UPS
200 M RUN
25 PUSH PRESS 95/65
200 M RUN
50 DOUBLE UNDERS
200 M RUN
25 WALLBALLS 20/14
200 M RUN
25 FRONT SQUATS 95/65

TUESDAY 1-10-23

SWOD – PUSH PRESS – 3 X 7
WOD
15 MIN AMRAP
12 BOX JUMPS 24/20
10 HSPU
8 PULL UPS

MONDAY 1-9-23

SWOD – DEADLIFT – 3 X 7
WOD
400 M RUN
THEN
21-15-9
KBS 55/35
GOBLET SQUAT 55/35
SIT UPS
THEN
400 M RUN

FRIDAY 1-6-23

SWOD – BACK SQUAT 1 X 15
WOD
15 MIN EMOM
MIN 1: 12 WALLBALLS 20/14
MIN 2: 12 KBS 55/35
MIN 3: 100 M RUN

THURSDAY 1-5-23

SWOD – PUSH PRESS 1 X 15
WOD
“GRACE”
30 CLEAN & JERKS 135-95

WEDNESDAY 1-4-23

SWOD – DEADLIFT 1 X 15
WOD
4 ROUNDS
7 PULL UPS
10 PUSH UPS
15 SIT UPS
20 LUNGES