SWOD – PUSH PRESS – (FIND 1 REP MAX)
WOD
5 ROUNDS
200 M RUN
10 KBS 55/35
20 MED BALL SIT UPS 20/14
THURSDAY 10-29-26
SWOD – BACK SQUAT – (FIND 1 REP MAX)
WOD
5 ROUNDS
10 BOX JUMPS 24/20
10 HSPU
10 TOES 2 BAR
100 M RUN
WEDNESDAY 10-28-26
WOD
80 DOUBLE UNDERS
80 LUNGES
800 M RUN
40 DOUBLE UNDERS
40 LUNGES
400 M RUN
TUESDAY 10-27-26
SWOD – BENCH PRESS – (FIND 1 REP MAX)
WOD
12 MIN AMRAP
7 POWER CLEANS 95/65
7 PUSH UPS
7 SIT UPS
100 M RUN
MONDAY 10-26-26
SWOD – DEADLIFT – (FIND 1 REP MAX)
WOD
21-15-9
FRONT SQUATS 95/65
BURPEES
200 M RUN AFTER EACH ROUND
FRIDAY 10-23-26
WOD
3 ROUNDS
50 AIR SQUATS
40 SIT UPS
30 LUNGES
200 M RUN
THURSDAY 10-22-26
SWOD – BACK SQUAT 3 X 3
WOD
3 ROUNDS
10 HSPU
10 KBS 55/35
20 SIT UPS
200 M RUN
WEDNESDAY 10-21-26
SWOD – BENCH PRESS 3 X 3
WOD
15 MIN AMRAP
7 POWER CLEANS 95/65
10 HOPS OVER THE BAR
7 PULL-UPS
TUESDAY 10-20-26
SWOD – DEADLIFT 3 X 3
WOD
21-15-9
WALLBALLS 20/14
H.R. PUSH UPS
TOES 2 BAR
MONDAY 10-19-26
SWOD – PUSH PRESS 3 X 3
WOD
12 MIN AMRAP
7 PUSH PRESS 95/65
7 KBS 55/35
7 BOX JUMPS 24/20