MONDAY 7-22-24

SWOD – BACK SQUAT – 3 X 3

WOD

5 ROUNDS

6 DEADLIFT 205/135

8 BOX JUMPS 24/20

200 M RUN

 

FRIDAY 7-19-24

SWOD – DEADLIFT – 1 X 15

WOD

7 ROUNDS

7 PULL UPS

7 PUSH UPS

7 GOBLET SQUATS 55/35

7 SIT UPS

THURSDAY 7-18-24

SWOD – PUSH PRESS – 1 X 15

WOD

5 ROUNDS

7 HSPU

12 BOX JUMPS 24/20

25 DOUBLE UNDERS

WEDENSDAY 7-17-24

SWOD – BACK SQUAT – 1 X 15

WOD

12 MIN AMRAP

7 POWER CLEANS 95/65

7 PUSH UPS

TUESDAY 7-16-24

SWOD – BENCH PRESS – 1 X 15

WOD

5 ROUNDS

12 LUNGES W/PLATE 45/25

12 KBS 55/35

100 M RUN

 

MONDAY 7-15-24

WOD

400 M RUN

40 WALLBALLS 20/14

10 TOES 2 BAR

30 DEADLIFT 135/95

10 TOES 2 BAR

20 BURPEES

10 TOES 2 BAR

10 PULL UPS

10 TOES 2 BAR

400 M RUN

FRIDAY 7-12-24

SWOD – PUSH PRESS – 2 X 10

WOD

5 ROUNDS

10 TOES 2 BAR

12 LUNGES W/PLATE 45/25

100 M RUN

THURSDAY 7-11-24

SWOD – BACK SQUAT – 2 X 10

WOD

3 ROUNDS

200 M RUN

21 KBS 55/35

12 BURPEES

WEDNESDAY 7-10-24

WOD

1 MINUTE OF WORK FOLLOWED BY 30 SECONDS REST

4 ROUNDS

DOUBLE UNDERS

PUSH UPS

LUNGES

SCORE = TOTAL REPS

TUESDAY 7-9-24

SWOD – BENCH PRESS – 2 X 10

WOD

15-12-9-6-3

POWER CLEANS 95/65

HSPU

100 M RUN AFTER EACH ROUND