Gym WODs

Friday Oct 09, 2026

(15 minutes)

1:00 Wall Stretch, each side
1:00 Double Thread Needle, each way

Then cycle:

3-5 Deadlifts
5/5 Bent Over Rows
5 Dips
20 Plank Shoulder Touches
100m Row Sprint
15 Band Pull Aparts
18 min. AMRAP:

5 Deadlifts
8/8 DB Bent Over Rows
8 Dips
:40 Plank
250m Row

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
40 Bicycle Crunches

Wednesday Oct 07, 2026

(12-15 minutes)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
2 Power Snatches
1 OH Squat
2 Burpees over Bar
:30 Saddle Wrist Stretch
10 Band Dislocates
Every 2:00 x 10 rounds:

3 Power Snatches
1 OH Squat
5 Burpees over Bar

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
:45 Plank

Tuesday Oct 06, 2026

(15 minutes)

1:00 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
8 KB Swings
5 Barbell Bench
8 V-Ups
8 Skater Jumps
20 Band Face Pulls
24 min. EMOM:

15 KB Swings
8 Barbell Bench
15 V-Ups
20 Skater Jumps

Monday Oct 05, 2026

(15-18 minutes)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
3 Squat Jumps
3-5 Chin Ups
8 Sit Ups
4 Shuttle Runs
20 Band Pull Aparts
Every 5:00 x 5 rounds:

5-5-5-3-3 Back Squats
8 Squat Jumps
8 Chin Ups
15 Sit Ups
15 Shuttle Runs

Saturday Oct 03, 2026

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Barbell Push Press
5/5 KB Around the World’s
5/5 Side Plank Hip Touches
8 Skater Jumps
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Push Press
10/10 KB Around the World’s
10/10 Side Plank Hip Touches
20 Skater Jumps
800m Run, together

6 rounds:
10 Wall Balls, each
10 Push Ups, each
10 Pull Ups, each
10 V-Ups, each

500m Run, together

Friday Oct 02, 2026

(15 minutes)

1:30 Wall Stretch, each side
1:00 Double Thread Needle, each way

Then cycle:

3-5 Deadlifts
5/5 Bent Over Rows
5 Dips
10 Hang Knee Raises
100m Row Sprint
15 Band Pull Aparts
18 min. AMRAP:

5 Deadlifts
8/8 DB Bent Over Rows
8 Dips
20 Hang Knee Raises
300m Row

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
40 Bicycle Crunches

Thursday Oct 01, 2026

50:00

Foundation Training Video
3x10 (Cossacks,R.Rows,Push Ups,Bird Dogs)
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Double Thread Needle, each side
2:00 Pigeon Pose, each leg

*2:00 Slant Board*
*3x15 Band Pull Aparts*

Wednesday Sep 30, 2026

(18 min.)

1:30 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
3 Power Cleans
2 Front Squats
1 Split Jerk
8 Push Ups
2 Burpees
8 V-Ups
10 Banded W’s
100m Rowling
5 rounds for time:

5 Hang Power Cleans (135/95#)
2 Front Squat + Split Jerks
5 Burpees over bar
15 V-Ups
300m Row

(18 min. cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Band Dislocates

Tuesday Sep 29, 2026

(15 minutes)

1:00 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
8 KB Swings (Go Heavy!)
5 DB Bench
12 Bicycle Crunches
20 Band Face Pulls
15 DU’s or 30 High Knees
24 min. EMOM:

18 KB Swings
8-10 DB Bench
40 Bicycle Crunches
35 Double Unders (60 High Knees)

Monday Sep 28, 2026

(15-18 minutes)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
4 Jumping Lunges
8 Scap Chin Ups
3-5 Chin Ups
8 Sit Ups
4 Shuttle Runs
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5 Back Squats
12 Jumping Lunges
8 Chin Ups
20 Sit Ups
15 Shuttle Runs

* Aim for all sets at a working weight, but adjust if needed up or down*