Gym WODs

Saturday Nov 14, 2026

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

Then,
2/2 DB Snatches
5 EZ-bar Curls
5 DB Pull Overs
20 High Knees
20 Banded Face Pulls

20 min. EMOM:

12 DB Snatches, alternating
8-12 EZ-bar Curls
10 DB Pull Overs
50m Run/50m Walk
24 minute partner AMRAP:

500m Run, together
160ft. Walking Lunges
40 KB Swings
40 Glute Bridges
40 Partner Med-ball Sit Ups
40 Med-ball Russian Twists

Friday Nov 13, 2026

(15-18 minutes)

1:00 Wall Stretch, each
1:00 Childs Pose

Then, cycle:
3-5 Deadlifts
5 DB Bench
8 Wall Balls
20 Plank Shoulder Touches
100m Rowling
20 Banded Face Pulls
20 min. AMRAP:

8 Deadlifts
10 DB Bench
15 Wall Balls
:40 Plank
300m Row

Thursday Nov 12, 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 Nov 11, 2026

(15 minutes)

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

Then, cycle:
3 Hang Power Cleans
1 Front Squat
2 Split Jerks
10 V-Ups
:30 Saddle Wrist Stretch
10 DU’s
20 Singles
18 min. AMRAP:

5 Hang Power Cleans (145/95#)
2 Front Squats
3 Split Jerks
15 V-Ups
20 Double Unders (40 High Knees)
80 Single Unders

(Post-WOD)
3 rounds:

12-15 KB Curls
10 Back Extensions
10/10 Back to Back Med Ball Passes

Monday Nov 09, 2026

(15 minutes)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
:10 Hold
3 Front Squats
5/5 DB Rows
3 HSPU
8 Sit Ups
100m Run
Every 5:00 x 5 rounds:

:10 Front Rack Hold
5 Front Squats
:10 Front Rack Hold
8 HSPU
8/8 DB Rows
15 Sit Ups
Run 200m or Row 250m

Saturday Nov 07, 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
20 High Knees
20 Banded Face Pulls

20 min. EMOM:

20 Glute Bridges (12 if barbell)
8-12 EZ-bar Curls
10 DB Pull Overs
50m Run/50m Walk
22 minute partner AMRAP:

600m Row
80ft. Seal Walk
80ft. OH Walking Lunges
40 Ring Rows
40 Push Ups
40 DB Snatches
:40 Plank, together

Friday Nov 06, 2026

(15-18 minutes)

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

Then cycle:

3-5 Deadlifts
3-5 DB Bench
10 Scap Pull Ups
3-5 Pull Ups
8 Sit Ups
15 Band Pull Aparts
4 Shuttle Runs
18 min. AMRAP:

8 Deadlifts
8 DB Bench
8 Pull Ups
15 Sit Ups
200m Run

(POST-WOD)
3 rounds:

8-10 Dips
10 Back Extensions
4 pt. Toe Touches x 4 cycles each leg

Thursday Nov 05, 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 Nov 04, 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
15 Double Unders
:30 Saddle Wrist Stretch
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
20 Double Unders (40 High Knees)

(Post-WOD)
3 rounds:

12-15 KB Curls
20 Band Face Pulls
30 Plank Shoulder Touches