Gym WODs

Wednesday Nov 26, 2025

(12-15 minutes)

1:00 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
5 Bent Over Rows
5 KB Swings
5 Wall Balls
20 Plank Shoulder Touches
100m Run or 125m Row
15 Band Pull Aparts
5 rounds for time:

8 Bent Over Rows (Barbell)
15 KB Swings
15 Wall balls
:40 Plank
Run 200m or Row 250m

Monday Nov 24, 2025

(15 minutes)
1:30 Wall Stretch, each
:30/:30 Post Calf Stretch

Then, cycle:
2-3 Deadlifts
10 Scap Pull Ups
3-5 Strict Pull Ups
8 V-ups
10 Back Extensions
100m Run
Every 5:00 x 5 rounds:

Deadlift x 5-4-3-2-1
8 Strict Pull Ups
15 V-Ups
10 Superman Extensions
200m Run

Saturday Nov 22, 2025

(12-15 min)

1:30 wall stretch, each
1:00 prayer stretch

Then, cycle:
100m run
5 reps of each movement
15 DU or 30 singles
15 band pull aparts
For time:
1 partner working at a time except JR & run.

400m run, together
75 pull ups
75 push ups
75 front squats (75/55)
75 hang power cleans (75/55)
75 STOH
75 sit ups
75 DU or 150 singles
400m run, together

Friday Nov 21, 2025

(22-25 minutes)

1:30 Wall Stretch, each side

5 x 5 back Squat

between sets:
3-5 Power Snatches
5 Push Ups
5 V-Ups
15 Double Unders
15 Band Dislocates
:30 Childs Pose
12 min. AMRAP:

10 Power Snatches (75/55#)
10 Push Us
10 V-Ups
20 Double Unders (30 High Knees)

Wednesday Nov 19, 2025

(15-18 minutes)

1:00 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3-5 Push Press
3-5 DB Rows, each arm
20 Plank Shoulder Touches
20/20 SL Hops or 35 Single Unders
15 Band Pull Aparts
24 min. EMOM:

8 Barbell Push Press
8/8 DB Rows
:30-:45 Plank
100m Run or 100 Single Unders