Gym WODs

Saturday Jan 03, 2026

Strength
WOD

(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 Jan 02, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
Fish Game!
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*
*3x15 Band Dislocates*

Or

4-5 rounds:

2:00 Row
8-10 Curls
6 IVT’s
20 Glute Bridges
20 Sit Ups

3 rounds with an empty barbell of:

8 Deadlifts
8 Power Cleans
8 Shoulder Presses
8 Bent Over Rows
8 Back Squats
10 Deadbugs

(Noon only)

“CrossFit total”

1 rep max of each of the following:

20 mins for Back Squat.

10 mins for Press.

15 minutes for Deadlift.

For each lift, roughly follow this scheme:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
First attempt in the workout should be about 90-95% of 1 rep max.

Wednesday Dec 31, 2025

(9am only)

For time, split with a partner:

50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

Tuesday Dec 30, 2025

Strength
WOD

(15 minutes)

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

Then, cycle:
100m Run
5-8 Bench Press
10 Sit Ups
150m Row
15 Band Pull Aparts

For time:

400m Run
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
400m Run

Post-WOD:
3 rounds:
6 IVTs
8 EZ-Bar Curls
10/10 Side Plank Hip touches

Monday Dec 29, 2025

Strength
WOD

(15-18 min.)

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

Then, cycle:
3 Front Squats
10 Scap Pull Ups
5 Pull Ups
8 Glute Bridges
8 Sit Ups
8 Superman Extensions
30 Single Unders

Every 5:00 x 5 rounds:

5 Front Squats
10 Pull Ups
20 Glute Bridges
20 Sit Ups
150 Single Unders

Saturday Dec 27, 2025

Strength
WOD

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

Then,

3-5 Deadlifts
20 Bicycle Crunches
5 Bicep Curls
8 Skater Jumps
:30 Saddle Wrist Stretch

20 min. EMOM:

5 Deadlifts
40 Bicycle Crunches
8-12 Bicep Curls
20 Skater Jumps

22 min. AMRAP:

500m Row
200m Run together
40 Glute Bridges
40 Ring Rows
30 Wall Balls
30 Push Ups