Gym WODs

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

Monday Oct 12, 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 09, 2026

(15 minutes)

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

Then cycle:

3-5 Deadlifts
5/5 Bent Over Rows
5 Dips
20 Plank Shoulder Touches
100m Row Sprint
15 Band Pull Aparts
18 min. AMRAP:

5 Deadlifts
8/8 DB Bent Over Rows
8 Dips
:40 Plank
250m Row

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
40 Bicycle Crunches

Wednesday Oct 07, 2026

(12-15 minutes)

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

Then, cycle:
2 Power Snatches
1 OH Squat
2 Burpees over Bar
:30 Saddle Wrist Stretch
10 Band Dislocates
Every 2:00 x 10 rounds:

3 Power Snatches
1 OH Squat
5 Burpees over Bar

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
:45 Plank

Tuesday Oct 06, 2026

(15 minutes)

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

Then, cycle:
8 KB Swings
5 Barbell Bench
8 V-Ups
8 Skater Jumps
20 Band Face Pulls
24 min. EMOM:

15 KB Swings
8 Barbell Bench
15 V-Ups
20 Skater Jumps

Monday Oct 05, 2026

(15-18 minutes)

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

Then, cycle:
3-5 Back Squats
3 Squat Jumps
3-5 Chin Ups
8 Sit Ups
4 Shuttle Runs
20 Band Pull Aparts
Every 5:00 x 5 rounds:

5-5-5-3-3 Back Squats
8 Squat Jumps
8 Chin Ups
15 Sit Ups
15 Shuttle Runs

Saturday Oct 03, 2026

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

Then,

3-5 Barbell Push Press
5/5 KB Around the World’s
5/5 Side Plank Hip Touches
8 Skater Jumps
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Push Press
10/10 KB Around the World’s
10/10 Side Plank Hip Touches
20 Skater Jumps
800m Run, together

6 rounds:
10 Wall Balls, each
10 Push Ups, each
10 Pull Ups, each
10 V-Ups, each

500m Run, together