Gym WODs

Saturday Nov 01, 2025

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

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
5/5 Side Plank Hip Touches
20 High Knees
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
10/10 KB Around the World’s
10/10 Side Plank Hip Touches
50m Run/50m Walk back
800m Run, together

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

500m Run, together

Thursday Oct 30, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Frog Stretch
1:30 Wall Stretch, each leg
8/8 World’s Greatest Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*
*3x12 Band Dislocates*

-Row for remaining time-

Wednesday Oct 29, 2025

(15 minutes)

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

Then, cycle:
3-5 Barbell Bench
3-5 DB Pull Overs
3/3 Step Back Lunges
20 Bicycle Crunches
20 Banded Face Pulls
10 Double Unders
20 SIngle Unders
25 min. AMRAP:

5 Bench Press
8 DB Pull Overs
14 Step Back Lunges
40 Bicycle Crunches, total
25 Double Unders
75 Single Unders

Tuesday Oct 28, 2025

(15 minutes)

20 Band Pull Aparts
1:00 Wall Stretch, each side
1:00 Prayer Stretch
20 Band Pull Aparts

Then, cycle:
3-5 Barbell Push Press
6 DB Rows
8 Sit Ups
8 Glute Bridges
100m Run or Row
Every 5:00 x 5 round:

5 Barbell Push Press
12 2xDB Rows
15 Sit Ups
15 Glute Bridges
200m Run or 250m Row

Monday Oct 27, 2025

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

Then, cycle:
2-3 Deadlifts
8 Scap Chin Ups
3-5 Chin Ups
35 Single Unders
10 Back Extensions
27 min. EMOM:

3 Deadlifts
5-8 Chin Ups
75 Single Unders

Saturday Oct 25, 2025

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

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
8 Skater Jumps
20 Plank Shoulder Touches
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
:30-:45 Plank
10/10 KB Around the World’s
20 Skater Jumps
800m Run, together

6 rounds:
10 Wall Balls, each
10 Pull Ups, each
15 Sit Ups, each

800m Run, together

Thursday Oct 23, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Frog Stretch
1:30 Wall Stretch, each leg
8/8 World’s Greatest Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*
*3x12 Band Dislocates*

-Row for remaining time-

Wednesday Oct 22, 2025

(15 minutes)

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

Then, cycle:
3-5 Barbell Bench
3-5 Dips
3/3 Step Back Lunges
10 Hang Knee Raises
20 Banded Face Pulls
100m Rowling
25 min. AMRAP:

7 Barbell Bench Press
7 Dips
14 Step Back Lunges
20 Hang Knee Raises
300m Row