Gym WODs

Saturday Nov 07, 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
20 High Knees
20 Banded Face Pulls

20 min. EMOM:

20 Glute Bridges (12 if barbell)
8-12 EZ-bar Curls
10 DB Pull Overs
50m Run/50m Walk
22 minute partner AMRAP:

600m Row
80ft. Seal Walk
80ft. OH Walking Lunges
40 Ring Rows
40 Push Ups
40 DB Snatches
:40 Plank, together

Friday Nov 06, 2026

(15-18 minutes)

1:30 Wall Stretch, each side
:45/:45 Post Lat Stretch

Then cycle:

3-5 Deadlifts
3-5 DB Bench
10 Scap Pull Ups
3-5 Pull Ups
8 Sit Ups
15 Band Pull Aparts
4 Shuttle Runs
18 min. AMRAP:

8 Deadlifts
8 DB Bench
8 Pull Ups
15 Sit Ups
200m Run

(POST-WOD)
3 rounds:

8-10 Dips
10 Back Extensions
4 pt. Toe Touches x 4 cycles each leg

Thursday Nov 05, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
3x10 (Bench Pistols,R.Rows,Push Ups,Bird Dogs)
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*
*3x15 Band Pull Aparts*

Wednesday Nov 04, 2026

(15 minutes)

1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers
Lacrosse Ball Trap Release

Then, cycle:
2 Power Snatch
2 OH Squat
20 Plank Shoulder Touches
15 Double Unders
:30 Saddle Wrist Stretch
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
20 Double Unders (40 High Knees)

(Post-WOD)
3 rounds:

12-15 KB Curls
20 Band Face Pulls
30 Plank Shoulder Touches

Monday Nov 02, 2026

(15 minutes)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
:10 Hold
3 Front Squats
5/5 DB Rows
3 HSPU
8 V-Ups
100m Run
Every 5:00 x 5 rounds:

:10 Front Rack Hold
5 Front Squats
:10 Front Rack Hold
8 HSPU
8/8 DB Rows
15 V-Ups
Run 200m

Saturday Oct 31, 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
10 High Knees + 20 Lateral Hops
20 Banded Face Pulls

20 min. EMOM:

20 Glute Bridges (12 if barbell)
8-12 EZ-bar Curls
10 DB Pull Overs
20 High Knees + 60 Lateral Hops
22 min. Partner AMRAP:

40 DB Snatches
40 DB Lunges
40ft. Bear Crawl, each
40ft. Seal Walk, each
100m x 10 relay

Friday Oct 30, 2026

(15-18 minutes)

1:30 Wall Stretch, each side
:45/:45 Post Lat Stretch

Then cycle:

3-5 Deadlifts
3-5 DB Bench
10 Scap Chin Ups
3-5 Chin Ups
5 TTB/Hang Knee Raises
15 Band Pull Aparts
4 Shuttle Runs
18 min. AMRAP:

8 Deadlifts
8 DB Bench
8 Chin Ups
8 TTB or 20 Hang Knee Raises
200m Run

(POST-WOD)
3 rounds:

8-10 Dips
10 Back Extensions
4 pt. Toe Touches x 4 cycles each leg

Thursday Oct 29, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
3x10 (Bench Pistols,R.Rows,Push Ups,Bird Dogs)
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*
*3x15 Band Pull Aparts*

Wednesday Oct 28, 2026

(15 minutes)

1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
3 Hang Power Cleans
1 Front Squat
2 Split Jerks
10 V-Ups
:30 Saddle Wrist Stretch
10 DU’s
20 Singles
18 min. AMRAP:

5 Hang Power Cleans (135/95#)
2 Front Squats
3 Split Jerks
15 V-Ups
25 Double Unders (40 High Knees)
75 Single Unders

(Post-WOD)
3 rounds:

12-15 KB Curls
15 Side Plank Hip Touches, each way
10/10 Back to Back Med Ball Passes