Gym WODs

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

Tuesday Nov 18, 2025

(15-18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Pec Stretch

Then, cycle:
20 Band Face Pulls
3-5 Bench Press
5 DB Pull Overs
6 Step Back Lunges
8 Scap Pull Ups
8 Knee Raises
100m Run or 125m Row
22 min. AMRAP:

5 Bench Press
8 DB Pull Overs
16 Step Back Lunges
20 Hang Knee Raises
200m Run or 250m Row

Monday Nov 17, 2025

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

Then, cycle:
2-3 Deadlifts
10 Scap Pull Ups
5 Pull Ups
8 Sit ups
35 Single Unders
10 Back Extensions
Every 5:00 x 5 rounds:

Deadlift x 5-4-3-2-1
15 Pull Ups
20 Sit Ups
150 Single Unders

Friday Nov 14, 2025

(22-25 minutes)

1:30 Wall Stretch, each side

5 x 5 back Squat

between sets:
5 V-Ups
3 Burpees
3-5 Cossacks Squats, each way
10 Scap Pull Ups
5 Pull Ups
100m Run
15 Band Pull Aparts
:30 Childs Pose
15 min. AMRAP:

10 V-Ups
10 Burpees
10 Cossacks Squats
10 Pull ups
200m Run (No hill)