Gym WODs

Friday Jun 05, 2026

(15 min.)

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

Then, cycle:
2 Power Snatch
1 OH Squat
5 Lateral Hops
10 High Knees
8 Sit Ups
15 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
10 Lateral Bar Hops
20 High Knees

(Post-WOD)
50 Bent Over Rows
50 Sit Ups

Thursday Jun 04, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 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*
*3x15 Banded Face Pulls*

Wednesday Jun 03, 2026

(18 min)

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

Then, cycle:
3-5 Deadlifts
5 DB Bench
8 V-Ups
100m Rowling
20 Banded Face Pulls
Every 5:00 x 5 rounds:

Deadlifts x 5-4-3-2-1
8 DB Bench Press
15 V-Ups
200m Run or 250m Row

(Post-WOD)
3 rounds:

6 IVT’s
8 DB Flyes
20 Hang Knee Raises

Monday Jun 01, 2026

(15-18 min.)

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

Then, cycle:
10 PVC Dislocates
3-5 Front Squats
3-5 HSPU
8 Sit Ups
8 Superman Ext.
100m Rowling
Every 5:00 x 5 rounds:

8 Front Squats
10 HSPU
20 Sit Ups
300m Row

Saturday May 30, 2026

(8-10 min.)
:30/:30 Saddle Wrist Stretch

Then,
8 Glute Bridges
3-5 Curls
8 Sit Ups
20 SIngle Unders


20 min. EMOM:

20 Glute Bridges
8-10 2x DB Curls
20 Sit Ups
100 Single Unders
22 minute partner AMRAP:

80ft. Seal Walk
80ft. Walking Lunges
600m Row
60 Push Ups
40 Pull Ups
40 TTB or Knee Raises
40 Ball Slams

Friday May 29, 2026

(15-18 min.)

1:00 Wall Stretch, each
1:00 Frog Stretch

Then, cycle:
3 Hang Power Cleans
2 Split Jerks
20 Bicycle Crunches
10 Superman Ext.
80ft. Farmer Carry
100m Run
22 min. AMRAP:

5 Hang Power Cleans
3 Split Jerks
40 Bicycle Crunches
100m Farmer Carry
200m Run

Wednesday May 27, 2026

(18 min)

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

Then, cycle:
3-5 Deadlifts
5 DB Bench
8 V-Ups
100m Rowling
20 Banded Face Pulls
Every 5:00 x 5 rounds:

Deadlifts x 5-4-3-2-1
8 DB Bench Press
15 V-Ups
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
8/8 Bird Dogs
20 Hang Knee Raises

Saturday May 23, 2026

*1:30 Slant Board*

2x:
8 Band Dislocates
8 Band Pull Aparts
8 Scap Push Ups
8 Scap Pull Ups
8 Kip Swings

World’s Greatest Stretch x 7 each side
10 Leg Swings (Front/back & Lateral)

Then, 2 rounds of 10 each:

Lunges (total)
Air Squats
Pull Up/Ring Row
Push Ups
100m then 200m Jog
“MURPH”

Run begins @ 8:30am

Warm-up will be on the board

Get in as early as 7:45am to get moving

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

-Partition the pull-ups, push-ups, and squats as needed-
-If you’ve got a 14/20-lb vest, wear it-