Gym WODs

Wednesday Apr 01, 2026

(15-18 min.)

1:00 Wall Stretch, each
10 L-Sit to Tabletop

Then, cycle:
5 Deadlifts
2 Hang Power Cleans
1 Split Jerk
5 Dips + :30 Hold @ top
8 V-Ups
30 Single Unders
20 Band Face Pulls
20 min. AMRAP:

8 Deadlifts
3 Hang Power Cleans
2 Split Jerks
8 Dips
15 V-Ups
125 Single Unders

Monday Mar 30, 2026

(Over 22 minutes)

1:00 Wall Stretch, each
8/8 Tea Cups, each way

Then,
10-8-6-4-2 Back Squats

between sets:
:30 Squat Hold
8 Push Ups
8 Superman Extensions
8 Mountain Climbers
:30 Child’s Pose
30-20-10 rft:

Push Ups
Mountain Climbers, each way
Squat Jumps

Saturday Mar 28, 2026

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

Then,

3-5 Barbell Push Press
3/3 SA DB Rows
5/5 KB Around the World’s
:30 Updog
10 Skater Jumps

20 min. EMOM:

8 Barbell Push Press
8/8 SA DB Rows
10/10 KB Around the World’s
20 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. OH Plate Lunges
80ft. Crab Walk
30 Push Ups
20 Cossacks Squats
20 Squat Jumps

Friday Mar 27, 2026

(15-18 min.)

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

Then, cycle:
2 Power Snatch
1 OH Squat
5 DB Bench
20 Bicycle Crunches
10 Back Extensions
100m Rowling
Every 5:00 x 5 rounds:

5 Power Snatches
3 OH Squats
10 DB Bench Press
40 Bicycle Crunches
300m Row

Wednesday Mar 25, 2026

(15-18 min.)

1:00 Wall Stretch, each
10 L-Sit to Tabletop

Then, cycle:
5 Deadlifts
3 Bent Over Rows
5 Dips + :30 Hold @ top
8 Hang Knee Raises
30 Single Unders
20 Band Face Pulls
20 min. AMRAP:

10 Deadlifts
5 Bent Over Rows
8 Dips
20 Hang Knee Raises
125 Single Unders

Monday Mar 23, 2026

(Over 22 minutes)

1:00 Wall Stretch, each
8/8 Tea Cups, each way

Then,
10-8-6-4-2 Back Squats

between sets:
:30 Squat Hold
8 Push Ups
8 Superman Extensions
8 V-Ups
:30 Child’s Pose
8 min. AMRAP:

15 Air Squats
15 Push Ups
15 V-Ups

Saturday Mar 21, 2026

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

Then,
8 KB Swings
3-5 Curls
8 Sit Ups
8 Skater Jumps


20 min. EMOM:

15 KB Swings
8-10 2x DB Curls
20 Sit Ups
20 Skater Jumps
22 minute partner AMRAP:

800m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Ring Rows
40 Push Ups
40 Partner Med-ball Sit Ups
40 Ball Slams

Friday Mar 20, 2026

(15 minutes)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
10 Double Unders
:30 Prayer Stretch
10 Band Pull Apart
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
20 Double Unders

Post-WOD:
50 Sit Ups