Gym WODs

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

Friday Apr 10, 2026

(15-18 min.)

1:00 Wall Stretch, each
:45/:45 Double Thread Needle

Then, cycle:
2 Power Snatch
1 OH Squat
5 Db Bench
10 Scap Push Ups
100m Rowling
Lacrosse Ball Trap Release
Every 5:00 x 5 rounds:

5 Power Snatch
3 OH Squats
10 DB Bench
:45 Plank
300m Row

Thursday Apr 09, 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 08, 2026

(15-18 min.)

1:00 Wall Stretch, each
10 L-Sit to Tabletop

Then, cycle:
4 Deadlifts
2 Hang Power Cleans
2 Push Press
3-5 Dips + :30 Hold @ top
20 Bicycle Crunches
10 Double Unders
30 Single Unders
15 Band Pull Aparts
20 min. AMRAP:

8 Deadlifts
5 Hang Power Cleans
5 Push Press
8 Dips
20 Double Unders
80 Single Unders
40 Bicycle Crunches, total

Monday Apr 06, 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
8 Push Ups
8 Sit Ups
:30 Updog
10 minute AMRAP:

5-10-15-20-25…

Pull Ups
Push ups
Sit Ups
Air Squats

Saturday Apr 04, 2026

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

Then,

3-5 Barbell Push Press
3/3 SA DB Rows
5/5 KB Around the World’s
:30 Updog
10 Skater Jumps

20 min. EMOM:

8 Barbell Push Press
8/8 SA DB Rows
10/10 KB Around the World’s
20 Skater Jumps
22 minute partner AMRAP:

600m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Ring Rows
40 Push Ups
40 TTB or Knee Raises
40 Ball Slams