THURSDAY 11-3-22

SWOD – DEADLIFT – 2 X 15 WOD 12 MIN AMRAP 12 POWER CLEANS 95/65 12 LUNGES W/PLATE 45/25 200 M RUN

WEDNESDAY 11-2-22

WOD 6 ROUNDS 10 PULL UPS 100 M RUN 10 BURPEES 100 M RUN

TUESDAY 11-1-22

SWOD – BENCH PRESS – 2 X 15 WOD 15 MIN AMRAP 10 WALLBALLS 20/14 10 KBS 55/35 25 SIT UPS

MONDAY 10/31/22

SWOD – BACK SQUAT – 2 X 15 WOD 5 ROUNDS 5 DEADLIFT 225/155 10 BOX JUMPS 24/20 200 M RUN

FRIDAY 10/28/22

WOD TABATA – 20 SECONS OF WORK FOLLOWED BY 10 SECONDS OF REST FOR 8 ROUNDS OF EACH EXERCISE. 1 MIN REST BETWEEN EXERCISES. PULL UPS SIT UPS BURPEES AIR SQUATS

THURSDAY 10/27/22

SWOD – DEADLIFT – 1 X 20 WOD 15 MIN AMRAP 5 HSPU 7 PULL UPS 9 BOX JUMPS 24/20

WEDNESDAY 10/26/2022

SWOD – BENCH PRESS – 1 X 20 WOD 3 ROUNDS 25 DOUBLE UNDERS 15 WALLBALLS 20/14 400 M RUN

TUESDAY 10/25/2022

SWOD – FRONT SQUAT – FIND 1 REP MAX WOD 21-15-9 TOES 2 BAR GOBLET SQUAT 55/35 PUSH UPS

MONDAY 10/24/2022

SWOD – POWER CLEAN – FIND 1 REP MAX WOD 5 ROUNDS 12 KBS 55/35 10 STEP US W/PLATE 45/25 5 POWER CLEANS 115/75

FRIDAY 10-21-22

SWOD- DEADLIFT – FIND YOUR 1 REP MAX WOD 15 MIN AMRAP 5 BURPEES 10 KBS 55/35 15 DOUBLE UNDERS