Gym WODs

Monday May 04, 2026

(12-15 minutes)

1:30 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3/3 Front Foot Elevated Split Squats
3/3 Kneeling KB Press
8 Sit Ups
10 Back Extensions
100m Run
Every 5:00 x 5 rounds:

8/8 Front Foot Elevated Split Squats
8/8 Kneeling KB Press
20 Sit Ups
200m Run

(Post-WOD)

50 Push Ups

Friday May 01, 2026

(15 min.)

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

Then, cycle:
2 Power Snatch
1 OH Squat
2 Bar Facing Burpees
8 Sit Ups
15 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
5 Bar Facing Burpees

(Post-WOD)
50 Bent Over Rows
50 Sit Ups

Wednesday Apr 29, 2026

(18 min)

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

Then, cycle:
3 Deadlifts
5 DB Bench
20 Plank Shoulder Touches
100m Run
10 Back Extensions
Every 5:00 x 5 rounds:

5 Deadlifts
12 DB Bench
:45 Plank
400m Run

(Post-WOD)
3 rounds:
6 IVT’s
8-10 Curls
2/2 TGU

Monday Apr 27, 2026

(Over 22 minutes)

1:00 Wall Stretch, each side
1:30 Frog Stretch

Then, build to a 2 rep max

Between sets:
:30 Squat Hold
8 Scap Pull Ups
8 Kip Swings
3-5 Pull Ups
8 Push Ups
100m Run
10 min. AMRAP:

8 Pull Ups
12 Push Ups
16 Air Squats
100m Run

Friday Apr 24, 2026

(15 min.)

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

Then, cycle:
2 Power Snatch
1 OH Squat
5 lateral bar Hops
10 High Knees
15 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
10 Lateral Bar Hops
20 High Knees

(Post-WOD)
50 Bent Over Rows
50 Sit Ups

Thursday Apr 23, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Wednesday Apr 22, 2026

(18 min)

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

Then, cycle:
3 Deadlifts
5 DB Bench
5 V-Ups
10 Superman Ext.
10 Plank Shoulder Touches
100m Run
20 Band Face Pulls
Every 5:00 x 5 rounds:

5 Deadlifts
10 DB Bench
15 V-Ups
400m Run

(Post-WOD)
3 rounds:
6 IVT’s
8-10 Curls
12 Back Extensions