SWOD – BENCH PRESS – 3 X 5
WOD
12 MIN AMRAP
15 AIR SQUATS
12 KBS 55/35
6 PULL-UPS
100 M RUN
THURSDAY 11-12-26
SWOD – DEADLIFT – 3 X 5
WOD
5 ROUNDS
10 POWER CLEANS 95/65
10 BOX JUMPS 24/20
10 HSPU
100 M RUN
WEDNESDAY 11-11-26
WOD
5 ROUNDS
200 M RUN
8 PULL-UPS
10 PUSH UPS
20 SIT UPS
25 AIR SQUATS
TUESDAY 11-10-26
SWOD – PUSH PRESS – 3 X 5
WOD
12 MIN EMOM
MIN 1: 8 KBS + 8 GOBLET SQUATS 55/35
MIN 2: 20 DOUBLE UNDERS
MONDAY 11-9-26
SWOD – BACK SQUAT – 3 X 5
WOD
400 M RUN
40 WALLBALLS 20/14
30 TOES 2 BAR
20 BURPEES
10 PULL-UPS
400 M RUN
FRIDAY 11-6-26
SWOD – DEADLIFT – 3 X 3
WOD
5 ROUNDS
200 M RUN
8 PUSH PRESS 95/65
16 LUNGES
THURSDAY 11-5-26
SWOD – PUSH PRESS – 3 X 3
WOD
7 ROUNDS
7 KBS 55/35
7 BURPEES
14 DOUBLE UNDERS
WEDNESDAY 11-4-26
SWOD – BACK SQUAT – 3 X 3
WOD
12 MIN AMRAP
8 THRUSTERS 95/65
8 BOX JUMPS 24/20
8 PUSH UPS
TUESDAY 11-3-26
WOD
8 MIN AMRAP
3 HANG CLEANS 95/65
6 PULL UPS
3 MIN REST
8 MIN AMRAP
8 WALLBALLS 20/14
8 STEP UPS W/PLATE 45/25
MONDAY 11-2-26
SWOD – BENCH PRESS – 3 X 3
WOD
5 ROUNDS
8 GOBLET SQUATS 55/35
25 SIT UPS
5 DEADLIFTS 205/135