Gym WODs

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

Monday Apr 20, 2026

(Over 20 minutes)

1:30 Wall Stretch, each
8/8 Tea Cups, each way

Then,
8-6-4-2 Back Squats

between sets:
:30 Squat Hold
8 Scap Pull Ups (:03 lower)
8 Kip Swings
3-5 Pull Ups
8 Push Ups
:30 Updog
3 rounds for time:

10 Pull Ups
20 Push Ups
30 Air Squats

(8 min. cap)


(POST-WOD)
60 Sit Ups

Saturday Apr 18, 2026

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

Then,

3-5 Bent Over Rows
5/5 Side Plank Hip Touches
5 DB Push Press
30 High Knees
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Bent Over Rows, barbell
10/10 Side Plank Hip Touches
8 DB Push Press
50m Run, 50m Walk
22 min. AMRAP:

600m Row
200m Run (Same time)
40 SL Deadlifts (KB)
40 Squat Jumps
30 Pull Ups
30 Push Ups

Friday Apr 17, 2026

(15 min.)

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

Then, cycle:
2 Power Snatch
1 OH Squat
20 Single Unders (10 Double Unders)
10 Back Extensions
15 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
50 Single Unders (25 Double Unders)

(Post-WOD)
50 Sit Ups

Thursday Apr 16, 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 15, 2026

(15-18 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
20 Plank Shoulder Touches
200m Run

Monday Apr 13, 2026

(Over 25 minutes)

1:30 Wall Stretch, each
8/8 Tea Cups, each way

Then,
10-8-6-4-2 Back Squats

between sets:
:30 Squat Hold
8 Scap Pull Ups (:03 lower)
8 Kip Swings
3-5 Pull Ups
3 Burpees
8 Sit Ups
:30 Updog
15-12-9 rft:

Pull Ups
Air Squats
Burpees

(8 min. cap)


(POST-WOD)
50 Sit Ups