Gym WODs

Friday Jul 18, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
3 Deadlifts
3 Bar Facing Burpees
5 DB Pull Overs
6 Cossacks Squats
8 Sit Ups
8 Skater Jumps
:30 Updog
Every 5:00 x 5 rounds:

5 Deadlifts
8 Bar Facing Burpees
8 DB Pull Overs
12 Cossacks Squats
20 Sit Ups
20 Skater Jumps

Thursday Jul 17, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Wednesday Jul 16, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
1:00 Prayer Stretch
10 Waves/Pets

Then, cycle:
8 Scap Pull Ups
5 Pull Ups
5 Box Jumps
5 KB Swings
5 Glute Bridges
20 Band Face Pulls
20-15-10-5 reps for time:

Pull Ups
Box Jumps
KB Swings (Heavy)
DB Glute Bridges

(15 minute cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
20 Hang Knee Raises

Tuesday Jul 15, 2025

(18 minutes)

1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets

Then, cycle:
Find a heavy 2 rep power clean (aim for 10-20lbs up from last week)
3 Bent Over Rows
5 DB Bench
2/2 HS Kick ups
20 Plank Shoulder Touches
100m Rowling
20 min. AMRAP:

8 Barbell Bent Over Rows
8 DB Bench Press
8 HS Kick Ups
:45 Plank
300m Row

Monday Jul 14, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
3-5 Back Squats
5/5 Tea Cups
5 HSPU
8 Lunges (Step Back)
10 Knee Raises
25 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
8-10 HSPU
16 Lunges
20 Hang Knee Raises
150 Single Unders

Saturday Jul 12, 2025

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

Then,

5/5 DB Rows
5 DB Curls
10 High Knees to 20 Lateral Hops
8 Deadbugs
8 V-Ups

20 min. EMOM:

8/8 DB Rows
8-10 DB Curls
20 High Knees to 80 Lateral Hops
15 V-Ups
22 minute Partner AMRAP:

1000m Row
20 Pull Ups
40 Ball Slams
60 Push Ups
80 Double Unders

Friday Jul 11, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
3 Deadlifts
5 DB Pull Overs
3/3 Step Back Lunges
8 Skater Jumps
20 Bicycle Crunches
:30 Updog
Every 5:00 x 5 rounds:

5 Deadlifts
8 DB Pull Overs
12 Step Back Lunges
20 Skater Jumps
40 Bicycle Crunches

(Score = Total of 5 DL weights)

Thursday Jul 10, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Wednesday Jul 09, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
1:00 Prayer Stretch
10 Waves/Pets

Then, cycle:
8 Scap Pull Ups
5 Pull Ups
5 Box Jumps
5 KB Swings
5 Squat Jumps
20 Band Face Pulls
5-10-15-10-5 reps for time:

Pull Ups
Box Jumps
KB Swings (Heavy)
Squat Jumps

(15 minute cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
20 Hang Knee Raises

Tuesday Jul 08, 2025

(18 minutes)

1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets

Then, cycle:
Find a heavy 3 rep power clean
3 Bent Over Rows
5 DB Bench
2/2 HS Kick ups
8 Sit Ups
100m Rowling
20 min. AMRAP:

8 Barbell Bent Over Rows
8 DB Bench Press
8 HS Kick Ups
20 Sit Ups
300m Row