Gym WODs

Thursday May 14, 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 May 13, 2026

(18 min)

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

Then, cycle:
3 Deadlifts
8 KB Swings
5 DB Bench
10 Jumping Jacks
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5 Deadlifts
15 KB Swings
10 DB Bench Press
40 Jumping Jacks

(Post-WOD)
3 rounds:

6 IVT’s
10 Back Extensions
20 Hang Knee Raises

Monday May 11, 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 V-Ups
10 Back Extensions
100m Rowling
Every 5:00 x 5 rounds:

8/8 Front Foot Elevated Split Squats
8/8 Kneeling KB Press
15 V-Ups
10 Superman Extensions
250m Row

(Post-WOD)

50 Air Squats
50 Push Ups

Saturday May 09, 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
30 High Knees

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
50 Run, 50m Walk
25 min. AMRAP:

800m Row
200 Single Unders
30 TTB
30 Barbell Strict Press
30 Ball Slams
30 Ring Rows
60 Lunges, step back

Friday May 08, 2026

(15 min.)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
2 Bar Facing Burpees
8 Sit Ups
20 Banded Face Pulls
Every 2:00 x 10 rounds:

3 Hang Power Cleans
2 Split Jerks
5 Bar Facing Burpees

(Post-WOD)
40 Bent Over Rows
60 Sit Ups

Wednesday May 06, 2026

(18 min)

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

Then, cycle:
3 Deadlifts
5 DB Bench
10 Jumping Jacks
80ft Farmer Carry
15 Band Pull Aparts
20 min. AMRAP:

5 Deadlifts
10 DB Bench Press
30 Jumping Jacks
100m Farmer Carry

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