Gym WODs

Friday Aug 14, 2026

(18 min)

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

3 working sets of:
8 Barbell Bench
15 Band Pull Aparts

between sets:
3-5 Deadlifts
3-5 Dips
8 Kip Swings
3-5 TTB (10 Knee Raises)
10 DU’s
10 Singles
Every 5:00 x 5 rounds:

5 Deadlifts
8 Dips
8 TTB (16 Knee Raises)
25 Double Unders
50 Single Unders

Thursday Aug 13, 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
2:00 Frog Stretch
1:30 Double Thread Needle, each side
2:00 Pigeon Pose, each leg

*2:00 Slant Board*
*3x12 Band Dislocates*

Wednesday Aug 12, 2026

(18 min.)

1:30 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
3 Power Cleans
2 Front Squats
1 Split Jerk
8 Push Ups
8 V-Ups
100m Rowling
5 rounds for time:

5 Hang Power Cleans (135/95#)
3 Front Squats
1 Split Jerk
10 Push Ups
15 V-Ups
250m Row

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Band Dislocates

Tuesday Aug 11, 2026

(15 minutes)

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

Then, cycle:
8 KB Swings
5/5 KB Around the World’s
3-5 Push Press
15 Band Face Pulls
4 Shuttle Runs
24 min. EMOM:

15 KB Swings
10/10 KB Around the World’s
8 Barbell Push Press
Shuttle Runs

(Post-WOD)
3 rounds:

40 Bicycle Crunches
5/5 Tea Cups
10 Back Extensions

Monday Aug 10, 2026

(15-18 minutes)

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

Then, cycle:
2/2 Pistols
8 Scap Pull Ups
3 Strict Pull Ups
8 Sit Ups
30 Single Unders
15 Band Dislocates
Every 5:00 x 5 rounds:

5/5 Pistols (8/8 Bench Pistols)
8 Strict Pull Ups
20 Sit Ups
150 Single Unders

Friday Aug 07, 2026

Drills:
(18 min)

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

Then, cycle:
*Find a 3 rep max bench*
3-5 Deadlifts
3-5 Dips
8 V-Ups
100m Rowling
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5 Deadlifts
8 Dips
15 Push Ups
15 V-Ups
300m Row

Thursday Aug 06, 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*
*3x15 Banded Face Pulls*

Wednesday Aug 05, 2026

(15 minutes)

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

Then, cycle:
2 Power Snatch
1 OH Squat
10 Double Unders (8 Lateral Bar Hops)
10 Plank Shoulder Touches
20 Band Face Pulls
Every 2:00 x 10 rounds:

3 Power Snatches
2 OH Squats
20 Double Unders (Bar Hops)
20 Plank Shoulder Touches

Monday Aug 03, 2026

(15-18 min.)

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

Then, cycle:
3-5 Front Squats
3-5 DB Arnold Press
8 Sit Ups
15 Band Pull Aparts
30 Single Unders
Every 5:00 x 5 rounds:

6-4-4-2-2 Front Squats
10 DB Arnold Press
20 Sit Ups
100 Single Unders

(Post-WOD)
3 rounds:

6 IVT’s
20 Band Face Pulls
35 Double Unders (10 attempts)