FRIDAY 11-8-24

SWOD – DEADLIFT  – 3 X 3

WOD

12 MIN AMRAP

7 POWER CLEANS 95/65

7 PUSH UPS

20 DOUBLE UNDERS

 

THURSDAY 11-7-24

SWOD – PUSH PRESS  – 3 X 3

WOD

5 ROUNDS

8 BURPEES

12 BOX JUMPS 24/20

200 M RUN

 

WEDNESDAY 11-6-24

WOD

3 ROUNDS

25 PUSH PRESS 95/65

25 BURPEES

25 SDHP W/KB 55/35

400 M RUN

 

TUESDAY 11-5-24

SWOD – BACK SQUAT  – 3 X 3

WOD

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

PUSH PRESS 95/65

TOES 2 BAR

100 M RUN AFTER EACH ROUND

MONDAY 11-4-24

SWOD – BENCH PRESS  – 3 X 3

WOD

3 ROUNDS

10 FRONT SQUATS 95/65

10 PULL UPS

25 DOUBLE UNDERS

25 SIT UPS

 

FRIDAY 11-1-24

WOD

3 ROUNDS

1 MINUTE OF WORK / 30 SECONDS REST

AIR SQUATS

PULL UPS

PUSH UPS

SIT UPS

THURSDAY 10-31-24

SWOD – PUSH PRESS – 3 X 5

WOD

5 ROUNDS

10 FRONT SQUATS 95/65

7 BURPEES

200 M RUN

WEDNESDAY 10-30-24

SWOD – BACK SQUAT – 3 X 5

WOD

3 ROUNDS

10 PULL UPS

10 POWER CLEANS 95/65

400 M RUN

TUESDAY 10-29-24

SWOD – BENCH PRESS – 3 X 5

WOD

15 MIN AMRAP

7 BOX JUMPS 24/20

7 PUSH PRESS 95/65

7 TOES 2 BAR

100 M RUN

MONDAY 10-28-24

SWOD – DEADLIFT – 3 X 5

WOD

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

GOBLET SQUATS 55/35

KBS 55/35

PUSH UPS