SWOD – BENCH PRESS – FIND 1 REP MAX
WOD
5 ROUNDS
5 HSPU
7 FRONT SQUATS 95/65
200 M RUN
THURSDAY 7-13-23
Workout of the Day
30 KBS 55/35
4OO M RUN
30 KBS 55/35
3 MIN REST
20 WALLBALLS 20/14
400 M RUN
20 WALLBALLS 20/14
3 MIN REST
50 AIR SQUATS
400 M RUN
50 AIR SQUATS
WEDNESDAY 7-12-23
SWOD – DEADLIFT – FIND 1 REP MAX
WOD
16 MIN EMOM
MIN 1: MAX # PULL UPS
MIN 2: MAX # POWER CLEANS 95/65
MIN 3: MAX # SIT UPS
MIN 4: REST
TUESDAY 7-11-23
SWOD – PUSH PRESS – FIND 1 REP MAX
WOD
1-2-3-4-5-6-7-8-9-10
BURPEES
2-4-6-8-10-12-14-16-18-20
LUNGES W/PLATE 45/25
MONDAY 7-10-23
SWOD – BACK SQUAT – FIND 1 REP MAX
WOD
3 ROUNDS
200 M RUN
10 TOES 2 BAR
5 DEADLIFT 205/135
10 BOX JUMPS 24/20
FRIDAY 7-7-23
SWOD – DEADLIFT – 3 X 3
WOD
12 MIN AMRAP
15 AIR SQUATS
12 KBS 55/35
6 PULL UPS
100 M RUN
THURSDAY 7-6-23
SWOD – PUSH PRESS – 3 X 3
WOD
5 ROUNDS
10 POWER CLEANS 95/65
10 BOX JUMPS 24/20
10 FRONT SQUATS 95/65
100 M RUN
WEDNESDAY 7-5-23
SWOD – BACK SQUAT – 3 X 3
WOD
16 MIN EMOM
MIN 1: 8 PUSH UPS & 12 AIR SQUATS
MIN 2: 25 DOUBLE UNDERS
TUESDAY 7-4-23
9 AM CLASS ONLY
“WHITTEN”
TEAMS OF 2 – 1 WORKS / 1 RESTS
5 ROUNDS
22 KBS 55/35
22 BOX JUMPS 24/20
400 M RUN
22 BURPEES
22 WALLBALLS 20/14
MONDAY 7-3-23
SWOD – BENCH PRESS – 3 X 3
WOD
400 M RUN
40 WALLBALLS 20/14
30 TOES 2 BAR
20 BURPEES
10 PULL UPS
400 M RUN