Gym WODs

Thursday Sep 18, 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
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Then,
3 rounds:

15 Band Pull Aparts
15 Air Squats
15 Push Ups
15 V-Ups

Wednesday Sep 17, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
2 Back Squats
5 Wall Balls
5/5 Side Plank Hip Touches
5 DB Push Press
15 Band Pull Aparts
35 Single Unders
20 min. EMOM:

3 Back Squats + 10 Wall Balls
10/10 Side Plank Hip Touches
8 DB Push Press
100 Single Unders

Tuesday Sep 16, 2025

(15-18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
5 DB Bench
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
6 Lunges
100m Rowling
20 Band Face Pulls
20 min. AMRAP:

8 DB Bench
12 Pull Ups
16 Step Back Lunges
300m Row

(Post-WOD)
3 rounds:
6 IVT’s
8 DB Curls
40 Bicycle Crunches

Monday Sep 15, 2025

(15-18 minutes)
1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
2 Power Snatch
1 OH Squat
3 Barbell Ab Roll Outs
6 Lateral Bar Hops
:30 Updog
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
5 Barbell Ab Roll Outs (3 Inch Worms)
12 Lateral Barbell Hops

Saturday Sep 13, 2025

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

Then,

3-5 Arnold Press
3-5 Upright Rows
5/5 KB Around the Worlds
10 Skater Jumps
:30 Saddle Wrist Stretch


20 min. EMOM:

8 DB Arnold Press
8 Barbell Upright Rows
10/10 KB Around the World’s
20 Skater Jumps
22 min. AMRAP:

1000m Row
40 KB Swings
40 V-Ups
40 Ring Rows
40 Lunges, step back
40 Lateral Wall Ball Tosses

Friday Sep 12, 2025

(18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
8 Scap Chin Ups
3-5 Chin Ups
8 Sit Ups
8 Push Ups
5 KB Deadlifts
80ft. Farmer Carry
100m Run
20 min. AMRAP:

8 Chin Ups
15 Sit Ups
12 Push Ups
12 KB Deadlifts
100m Farmer Carry
100m Run

Thursday Sep 11, 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
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Then,
3 rounds:

15 Air Squats
15 Push Ups
15 Ring Rows
15 Sit Ups

Wednesday Sep 10, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
2 Back Squats
5 Squat Jumps
5 DB Push Press
20 Plank Shoulder Touches
15 Band Pull Aparts
35 Single Unders
20 min. EMOM:

3 Back Squats + 10 Squat Jumps
8 DB Push Press
:40 Plank
100 Single Unders

Tuesday Sep 09, 2025

(15-18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
5 DB Bench
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
8 Glute Bridges
100m Rowling
20 Band Face Pulls
20 min. AMRAP:

8 DB Bench
12 Pull Ups
20 Glute Bridges
300m Row

(Post-WOD)
3 rounds:
6 IVT’s
8 DB Curls
40 Bicycle Crunches

Monday Sep 08, 2025

(15-18 minutes)
1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
2 Power Snatch
1 OH Squat
3 Barbell Ab Roll Outs
6 Lateral Bar Hops
:30 Updog
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
5 Barbell Ab Roll Outs (3 Inch Worms)
12 Lateral Barbell Hops