Gym WODs

Saturday Oct 24, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5 EZ-bar Curls
5 DB Pull Overs
8 Skater Jumps
20 Banded Face Pulls

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
20 Skater Jumps
25 min. AMRAP:

600m Row
150 Single Unders
50 Sit Ups
30 Strict Press (Barbell)
30 Ball Slams
30 Ring Rows
50 Squat Jumps

Friday Oct 23, 2026

(15-18 minutes)

1:30 Wall Stretch, each side
:45/:45 Post Lat Stretch

Then cycle:

3-5 Deadlifts
3-5 Dips
3-5 Chin Ups
10 Scap Pull Ups
5 Hang Knee Raises/TTB
15 Band Pull Aparts
4 Shuttle Runs
18 min. AMRAP:

5 Deadlifts
8 Dips
8 Chin Ups
8 TTB or 20 Hang Knee Raises
200m Run

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
4 pt. Toe Touches x 4 cycles each leg

Thursday Oct 22, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
3x10 (Bench Pistols,R.Rows,Push Ups,Bird Dogs)
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 Oct 21, 2026

(15 minutes)

1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers
Lacrosse Ball Trap Release

Then, cycle:
2 Power Snatch
2 OH Squat
20 Plank Shoulder Touches
3 Burpees over Bar
:30 Saddle Wrist Stretch
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
5 Lateral Burpees over Bar

(Post-WOD)
3 rounds:

6 IVT’s
12-15 KB Curls
20 Gorilla Rows, total

Tuesday Oct 20, 2026

(15 minutes)

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

Then, cycle:
8 KB Swings
5 Barbell Bench
8 Sit Ups
25 Single Unders
20 Band Face Pulls
24 min. EMOM:

18 KB Swings
8 Barbell Bench
20 Sit Ups
100 Single Unders

Monday Oct 19, 2026

(15-18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
3/3 Lunges
10 Scap Pull Ups & Kip Swings
3-5 Pull Ups
8 V-Ups
30 High Knees
20 Band Pull Aparts
Every 5:00 x 5 rounds:

5-5-5-3-3 Back Squats
12 Step Back Lunges
8 Pull Ups
15 V-Ups
200m Run

Friday Oct 16, 2026

(15-18 minutes)

1:30 Wall Stretch, each side
:45/:45 Post Lat Stretch

Then cycle:

3-5 Deadlifts
3-5 Dips
3-5 Chin Ups
10 Scap Pull Ups
5 Hang Knee Raises
15 Band Pull Aparts
4 Shuttle Runs
18 min. AMRAP:

5 Deadlifts
8 Dips
8 Chin Ups
20 Hang Knee Raises
15 Shuttle Runs

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
4 pt. Toe Touches x 4 cycles each leg

Thursday Oct 15, 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 Oct 14, 2026

(15 minutes)

1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
3 Hang Power Cleans
1 Front Squat
2 Split Jerks
20 Bicycle Crunches
20 Plank Shoulder Touches
:30 Saddle Wrist Stretch
100m Rowling
20 min. AMRAP:

5 Hang Power Cleans (135/95#)
2 Front Squats
3 Split Jerks
30 Bicycle Crunches
:30 Plank
350m Row

(Post-WOD)
3 rounds:

6 IVT’s
12-15 KB Curls
20 Gorilla Rows, total

Tuesday Oct 13, 2026

(15 minutes)

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

Then, cycle:
3/3 DB Snatches
5 Barbell Bench
8 Sit Ups
25 Single Unders
20 Band Face Pulls
24 min. EMOM:

14 DB Snatches, alternating
8 Barbell Bench
20 Sit Ups
100 Single Unders