THURSDAY 3-14-24

WOD

8 ROUNDS

8 STEP UPS W/PLATE 45/25

8 SDHP W/KB 55/35

8 LUNGES W/PLATE 45/25

8 MED BALL SIT UPS 20/14

100 M RUN

WEDNESDAY 3-13-24

SWOD – BENCH PRESS – 3 X 3

WOD

3 ROUNDS

200 M RUN

15 BOX JUMPS 24/20

10 PUSH PRESS 95/65

 

TUESDAY 3-12-24

SWOD – DEADLIFT – 3 X 3

WOD

5 ROUNDS

7 HSPU

7 BENT OVER ROWS 95/65

25 DOUBLE UNDERS

MONDAY 3-11-24

SWOD – PUSH PRESS – 3 X 3

WOD

15 MIN AMRAP

7 FRONT SQUATS 95/65

7 PULL UPS

7 KBS 55/35

 

FRIDAY 3-8-24

SWOD – BENCH PRESS – 3 X 5

WOD

5 ROUNDS

5 PULL UPS

10 DEADLIFTS 205/135

25 DOUBLE UNDERS

THURSDAY 3-7-24

SWOD – DEADLIFT – 3 X 5

WOD

400 M RUN

100 SIT UPS

50 WALLBALLS 20/14

25 POWER CLEANS 95/65

15 BURPEES

WEDNESDAY 3-6-24

SWOD – PUSH PRESS – 3 X 5

WOD

10-9-8-7-6-5-4-3-2-1

GOBLET SQUAT 55/35

KBS 55/35

HSPU

TUESDAY 3-5-24

SWOD – BACK SQUAT – 3 X 5

WOD

5 ROUNDS

200 M RUN

10 O.H. SQUATS 75/55

10 PULL UPS

MONDAY 3-4-24

WOD

5 ROUNDS

12 TOES 2 BAR

12 BOX JUMPS 24/20

12 H.R. PUSH UPS

12 AIR SQUATS

200 M RUN

FRIDAY 3-1-24

WOD

18 MIN AMRAP

7 HSPU

7 PULL UPS

7 GOBLET SQUATS 55/35